Jason Klofstad

Equipment Needed: NONE

Start with 2 squats, followed immediately by 2 pushups. Pyramid up by doubling the number of squats and pushups until you reach 32 of each, then pyramid back down in the same fashion until you get back to 2. The progression looks like this:

• This is a combination upper/lower body workout. Since it's basically a bodyweight series, speed is the key. Work the squats to a 90º bend or lower, come up to full leg and hip extension and IMMEDIATELY drop down into the next one. Pushups should be chest-to-ground, coming back up to full arm extension.

• Consistency is the key. Pyramiding up to 32 pushups can be difficult for many people. If necessary, drop down to your knees but continue the motion. Don't let your body stop moving.

• Intensity progression with this series involves speed, weight and execution of the exercise. Increasing the speed of each rep will make things tougher, but you can also increase the difficulty doing jump squats and/or explosive pushups. My guess is that these two alterations will be plenty to tax you physically. If you want to work a bit more on the strength aspect, you can also wear a weighted vest, like the X-vest. Adding even 5 lbs. to your bodyweight will make a difference. Add 20 lbs. and your body will be struggling like crazy to adapt and overcome the weight. Play around with these 3 progressions and see what you're able to accomplish.

• Remember to constantly challenge yourself. Barring any physical or medical limitations, your body will adapt to the stress you put it under. If you continue to challenge yourself, you will continue to progress.