1. WARM-UP
TO PREP your body, Gambetta prefers controlled multidirectional movements. These two exercises energize everything, not just your legs and heart. Finish with 25 paces each of high skips, side shuffles (running laterally without crossing your legs), and high-kick backpedals (kicking heels to butt while moving backwards). TOP GEAR: Reebok 6lb Medicine Ball, $30; www.rbk.com

2. REMEDIAL
REMEDIAL WORK is designed to address a fact of sedentary modern life: atrophy. These drills develop essential connective strength, so you can take on the more complex exercises to come with greater control and less risk of injury. Try to keep your toes pointed forward, if you can. Finish with one ten-second single-leg squat per leg. TOP GEAR: Perform Better Mini-Band, $3; www.performbetter.com

3. CIRCUIT
INTERSPERSE EACH 30-SECOND SET of each exercise—body-weight squat jumps, med-ball sit-ups, lunges, incline push-ups, med-ball sit-ups—with 30 seconds of rest and one minute of the aerobic drill of your choice. Complete 2 circuits; add 2 each cycle.

4. ACTIVE REST
ON REST DAYS, DO JUST THAT. On active-rest days, don't just lie around; make a point of doing tai chi or yoga, getting a massage, or trying something new. (See "Boost Thyself")