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Coach Paul in a pushup position.

For more than 125 years (according to the Labor Day Wikipedia page), people have been taking time off from work the beginning of every September to honor the “contributions that workers have made to the strength, prosperity, laws, and well-being of the country.”

Here’s my challenge to you this year: honor your well-being during this long weekend by setting a goal to be active and move your body.

This full-body, circuit-style workout is the perfect way to do that, whether you choose to complete it at home, at the club, or in the outdoors.

The Workout

Bodyweight Squats

Reps: 25

  • Stand with your feet shoulder width apart.
  • Keep your chest up and knees in line with your ankles as you slowly squat down.
  • At your lowest, your hips and glutes should be just lower than your knees.
  • Repeat. You can also substitute squat jumps for an added challenge.

Mountain Climbers

Reps: 40 (20 per leg)

  • Assume a pushup position.
  • One leg at a time, drive your knee toward your elbow on the same side, then back to the starting position.
  • Repeat on the opposite leg.

Farmer’s Carry

Distance: 100 yards

  • This one you can improvise depending on what you have available. The goal is to stand tall as you carry something heavy in each hand. Kettlebells work great if you have them, otherwise you could use some cinder blocks. You could also carry a large cooler with a partner, switching sides halfway through.

Firefighter’s Climb

Time: 60 seconds

  • Hoist a 20- to 40-pound brick (or perhaps your child or niece or nephew) safely over your shoulder.
  • Simulate a stair climb with stationary reverse lunges, alternating legs.


Amount: 15 to 20

  • Place your hands on the ground directly beneath your shoulders with your body extended to form a high-plank position. Brace your abs so your shoulders, hips, and knees form a straight line.
  • Use your arms to lower your chest to the ground while keeping your elbows close to your body.
  • Exhale as you push up.


Distance: Quarter mile

  • Choose to run or jog at your own desired pace.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.

Paul Kriegler, RD, CPT

Paul Kriegler, RD, LD, CPT, CISSN, is the director of nutritional product development at Life Time. He’s also a USA track and field coach.

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