Sandwiched between varying runs (perfect for treadmill owners) is a delicious set of suicide exercises. By the time you are done, you’ll have run approximately 3 miles and completed 220 reps of every exercise. Enjoy the taste of body transformation! (written by Steve Pfiester)
| Run .2 miles | run .4 miles | .6 miles | .8 | 1 mile |
| 2 rounds of | 4 rounds of | 6 rounds of | 8 rounds of | 10 rounds of |
| 2 sit ups | 4 sit ups | 6 sit ups | 8 sit ups | 10 sit ups |
| 2 burpees | 4 burpees | 6 burpees | 8 burpees | 10 burpees |
| 2 plyo box jumps | 4 plyo box jumps | 6 plyo box jumps | 8 plyo box jumps | 10 plyo box jumps |
| 2 pull ups | 4 pull ups | 6 pull ups | 8 pull ups | 10 pull ups |
| 2 push ups | 4 push ups | 6 push ups | 8 push ups | 10 push ups |
Note: You can replace pull ups with pull downs (using resistance bands) if needed. If you do not have a step or box to safely jump up on, replace that exercise with double high knees (one big jump with both knees bending up) or you can jump over a pillow – anything to get you to jump high. 
