That's why god invented running, big bubba, you should try it sometime : ) This isn't lifting for body building, dude. This is PT, Designed to STAY ALIVE! Try this, Big Bubba... You tell me what you think about doing exercises targeting legs... This is bad ass boot camp 101. You're welcome. I took it upon myself to help you glean some knowledge outside of the gym, brother. With your attitude. YOU REALLY, REALLY NEED THIS! We won't include any weapons/tactics, or shooting exercises of any kind. We don't want you to hurt yourself

Wake up @ 0400 am Everyday!

PT: Every Other Day

Pullups, 100 reps (10 sets of 10 reps)
Pushups, 300 reps (15 sets of 20 reps)
Situps, 500 reps (10 sets of 50 reps)

2 times per week, 2,000 meters swim

1 day per week, swim wearing your clothes and boots for 100 meters

Always, before your run/sprint mornings; Do 24 ea of body weight squats, lunges, jump lunges, alternating legs. Jump squats, then hold a reg plank for 1 min, 1st, then Rest for up to 5 min before your Sprint, &/OR run.

4 times per week: Sprint as long as you can, as fast as you can, until you can't sprint any longer. Immediately stop, drop to the ground & do as many mountain climbers as you can in 45 seconds. Jump up to your feet, continue sprinting, at the next stop, do as many slow motion wide pushups as you can in 45 seconds (holding in the hardest position for 5 seconds), alternating w/ slow mo, & ballistic forms of pushups (reg, military, wide, etc, etc, etc) @ each stop from sprinting. For at least 10 minutes

Afterwards, Immediately go to some sort of Combat Conditioning & Self Defense/Martial art class.

Five times per week: Run 3-5 miles as fast as you can. Absolutely no longer than 35 min for 5 mile run. If it takes you longer, Immediately drop & Do 50 pushups as fast as you can. Spring to your feet & stand at attention. No Movement, eyes front for at least 2 minutes, if you wipe away sweat, a mosquito, fly, ANTYTHING. Drop & do 25 pushups.

Do 1 set of pushups, chinups, & dips to failure; then run: 100 pullups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pullups

200 pushups in as few sets as possible, Run 1/4 mile in 90 seconds in between sets of push-ups

300 situps in as few sets as possible, Run 1/4 mile in 90 seconds in between sets of situps. Always try to beat your prev times...

Hold a pushup position plank (keeping your abs tight) for 5 min

Same days as Sprints (4 times per week): Do 1 body weight squat & 10 military pushups, rest for 30 seconds, & then do 2 squats & 9 standard pushups. Work your way up to 10 squats & down to 1 push up (alternating styles at each switch)

Add in balance training We've been doing this a lot lately! Place your knees / shins on a Balance ball, etc, etc, etc. Then use all the regular dumbbell exercises that you normally do while standing. Also use the ball as a bench and do your bench press/flies on it as well with dumbbells & barbell.

Saturday & Sunday: Pyramids

Go Up the Pyramid:

Step 1: 1 pullups/2 pushups/3 situps (Mix in Dips same as pushups)
Step 2: 2 pullups/4 pushups/6 situps
Step 3: 3 pullups/6 pushups/9 situps (Your 1st few sets are a warmup)
Step 4: 4 pullups/8 pushups/12 situps
Step 5: 5 pullups/10 pushups/15 situps
Step 6: 6 pullups/12 pushups/18 situps

Now go down the pyramid:

Step 5: 5 pullups/10 pushups/15 situps
Step 4: 4 pullups/8 pushups/12 situps
Step 3: 3 pullups/6 pushups/9 situps (Finish cool down)
Step 2: 2 pullups/4 pushups/6 situps
Step 1: 1 pullups/2 pushups/3 situps

Always add Dips: I do the same # of dips as pushups.

20 mile hike w/70lb pack (Cross country) Maximum of 5 hours

When you're done w/hike, Run 100 yd

Hit the rack

Now, that's better than a keebler elf waterboarding 2 smurfs! ;'(