As part of my recovery from two surgeries in a 3 month span I like to use nature as my rehab setting whenever possible. The following is a recent workout that I found to be a great mix of intervals, body-weight and endurance training.
*Run the nature trail for one mile, stopping at the halfway point to squat 20 times with the biggest rock I can handle. *Finish the run to the biggest hill I can find, sprint up the hill, complete 20 Hindu push-ups, jog to the bottom of the hill find a tree branch and do 12 strict chin-ups.
I do this sequence 3 times then I walk to the track for ten 100 meter sprints keeping the times consistent. More variations on this workout as well as progress reports in the upcoming weeks.