Pyramid: This workout requires the Iron gym, or a set of pull-up bars and a chair. Start at 1 pull-up 2 push-ups, 2 dips (put the iron gym on the floor flipped upside down so it presents an upside down "u" shape, sit with your back to it and place hands on the raised bars, have knees bent 90 degrees and raise your body up and lower it back down)(with a chair place hands on chair and feet on floor with your legs flat, lower yourself till your butt touches the floor and then raise back up) after the dips do 20 sit-ups, on set 2 do 2 pull-ups 4 push-ups and dips and 20 more sit-ups continure this patter till 10 pull-ups 20 push-ups and dips and 20 more sit-ups. If you still have plenty of energy do this process over in reverse, after finishing going up to 10 you will have completed 55 pullups 110 push-ups and dips and 200 sit-ups.

Aeroboxing: This workout does not require anything unless you want to add a portion of jump roping into it. Pretend to strike at a punching bag for 3 minutes straight, don't stop (an actual punching bag or speed bag will help so your muscles have contact) straight after the 3 minutes are up do 15 push-ups and 30 sit-ups twice, upon finishing that run for one mile (add 3 minutes of jump roping here if you would like) do this entire process 3 times, your body will be sore afterwards and you will have blasted through hundreds of calories.

Weightlifting: If you have acces to a gym, home gym or a place like the Y then this will be of great use to build upper body strength and endurance. Using a barbell (bigger bar than dumbell that you slide weight plates on) put about 80% of your max weight on their, if you don't know what that is but believe you have good upper body strength try 35lbs weight plates, if that is too much do 25lbs, but no less. Make sure you have a spotter. This is a simple endurance building workout that will improve your biceps and pectoral muscles, Do 4 sets of 5 lifts (make sure you bring the bar to your chest and then all the way up) if you want to work out the lower part of your pectoral muscle put your hands as wide as they can go otherwise they should be slightly larger than shoulder width. After this use the dumbells (this part can be done at home) grab a weight that will strain your muscles but still allow 5 reps. Put your back flat against the wall and curl and twist your arm as it comes up so instead of your palms facing each other (neutral grip) they will face you at the top, do 4 sets of this.

Running: I myself do not enjoy running at all, my body was not built for running but for some of you, this is the easiest way to improve fitness, it is for me but I'm not willing to put the effort into this. I would suggest having a good pair of running shoes for this beforehand. Most highschools have a track which is the best place to practice this as they include bleachers. For the sprints portion have a partner time you. For a warm-up do a slight jog for two laps so your legs can stretch out, do not attempt to stretch them yourself in a postion as the non-moving stretch cause a faster build up of lactic acid (causes the pain which is where the acid is restricting muscle movement) after your jog set up to sprint from one inzone to the other and have your partner read you the time, your goal is to be within 4 seconds of that time on the sprint back. Rest for 2 minutes and then Run a mile (4 laps on most tracks, 11-12 laps on an indoor track at the Y) on the last lap of your mile include the bleachers, run up one set of stair and run across the top of the bleachers before coming back down the other set of stairs, safetly of course). Do this 3 times and then walk around the track until your heart rate returns to standing levels.

Core: This workout will push your abdominals (all levels) and your lower back along with your quads. Simple crunches are great for muscle strength and size but can cause stress on your back if done poorly. So instead we will do other excersizes, the first one we will do is call a flutter kick, lay on the floor with your hands curled into fists under your butt, right where your legs merge into it, raise both legs 6 inches off the ground, as it is a 4-count excersize every 2 times your left leg goes up (since we will start with our right) it is 1 rep, begin with your right leg and alternate raising one leg up and lowering it while raising the other until you get to 25, later progress to 50 and then to 75 (eventually), next get in the push-up position and get in the bridge form (forearms on the ground so from your hands to your elbows are contacting the surface) raise your body off the ground so just your forearms and toes are touching the ground, hold for 30 seconds before lowering your self back down. Next do the hello dolly exersize, get in the same postion as a flutter kick, but instead of having your legs go up and down they will move in opposite horizontal motions (both legs go out, both come in) every second time your feet touch is 1 rep do 25 of these aswell and repeat with another bridge exersize, next do some shadow boxing, you will take up a boxing stance and contract your abs (flex) like you are being hit, do this for 1 minute before doing another bridge. To end this workout you will do a cobra stretch, lie face down on the floor with your fingers interlaced underneath your chin lift both your hands and head along with your legs up so just your abdominals are holding you on the floor, hold for as long as you can before resting for 1 minute, repeat 3 times.