You don't need to be in "sub 3-hour marathon shape" nor do you need to be able to squat 400lbs. You should, however, be in relatively good shape. Being in good shape can give you a competitive edge in any field whether you are a stay-at-home dad or a senior manager.

Just have a newborn? Being in good shape will help you survive the 3-4 months of bad sleep you are about to experience. Seeking out a promotion? Being in good shape will help you stay focused and motivated in the workplace.

Here is a list of 4 conditioning exercises that will help keep you at the top of your game:

1.Hill Sprints

Though hill sprints are brutal, they are mighty effective. While your legs and lungs will pay a heavy price, they will also help prepare your mind for any tough competition or adversity you might face in the future.

Pros: Great leg and cardio workout. Builds the mind.

Cons: No access to a hill. Can be very tough on the ankles and Achilles tendon.

2. Jump Rope

I love jumping rope! Not only does it makes me feel extremely athletic but I have found that it is also is a great way to warm up for a training session. Jumping rope is a great skill for runners to develop because it teaches you how to land softly on your feet.

Pros: Time and space efficient. Improves foot work.

Cons: Can be boring. Not everyone has the agility to be successful therefore it is easy to become frustrated.

3. Stair Repeats

One of the hardest workouts I have ever done is run the Ave. C stair repeats. Like hill sprints, stair repeats are tough on your lungs and legs.

Pros: Great cardio and leg workout. It’s easier on the knees and ankles.

Cons: Limited access to long stair case.

4. Track or Treadmill Intervals

As a former track runner, intervals are right up my alley. They are, in my opinion, the best way to condition yourself for the riggers of whatever obstacle you are about to take on either on or off the field. The only other exercise that has come close to challenging my mind and toughness in the last 25 years is my volume squat day.

Pros: Improves your cardiovascular system. Makes you tough.

Cons: Misstep on the treadmill.

*image by Jake Hills, Unsplash.com

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