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I was a Raider Cadet.
We did Pyramids/Super Sets to work out.
a 10 step Pyramid consist of the following;
1 minute of nonstop pushups followed by 30 seconds rest, 5 times in a row
We sped up our pushups on the 6th step and did 30 seconds of nonstop pushups followed by 15 second rests, 5 times.
We take a 5 minutes break and then do the same with situps. After we have completed the situps we do Stadium runs (Running up and down stairs) for 15 minutes
and Super-sets are a killer... It's exactly the same as the Pyramids except there are no rests in between. We do pushups followed by situps and back to pushups.
Fancy a cuppa tea, love?
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