Field fitness
The carrying, climbing, running and pulling asked of soldiers and rescue workers.
Nothing but the floor, a wall and a sturdy chair.
Four days a week: run, strength, march, strength. Rest or walk on the other days.
Rest two minutes between strength sets. On the march, keep a pace you could hold for an hour.
When you complete every set at the top of the range, add the smallest weight step or move to the harder version. Add march weight or march distance in a week, never both.
These routines are written for healthy adults. With an injury, a pregnancy or a medical condition, see a doctor or physiotherapist before you start.