Jump-start your warrior training with these exercises.

The Athlete's Workout works the entire body from head to toe, focusing on strength training, cardio, core power and flexibility. Participants complete eight sets of each exercise for 20 seconds followed by a 10-second rest to increase stamina and endurance.

1. Crawling under barbed wire: The Athlete's Pushup. Begin in high plank pushup position with hands directly under shoulders. Complete one pushup by bending at the elbows and lowering to one inch from the floor. Press back up to starting position, then extend the right hand off the floor and twist into extended side plank. Return the right hand to the floor, complete another pushup and repeat side plank on the left side. Do 10 reps. Advanced: hold light dumbbells in each hand.
2. Swinging across monkey bars: Alternating Shoulder Press. Begin standing, holding 5- to 10-lb. hand weights. Press the weights overhead and then back down to shoulder height. Elbows should be at a 90-degree angle. Repeat 10 shoulder presses at a moderate pace and then pick up the tempo for 10 more reps.
3. Slithering through a mud pit: Squat Jumps/High Knees. Begin standing. Lower into squat position and then explode up off the ground. Land softly and repeat 10 times. Immediately begin High Knees: run in place, extending the knees to waist height, for 30 seconds.

Source: Zuta Gilchriest, instructor for The Athlete's Workout at Crunch in NYC