25F at suffer o’clock this morning, but no real breeze. That’s numb fingers and toes territory, but no one complained. It was colder last week. Also, we started with headlamps, but the sun rose, as it normally does, and that makes you feel warmer and more cheerful.

For the workout, I simplified things this morning. First, it’s a simple circuit, start at the top, work your way to the bottom, repeat. The only wrinkle is that between each set, we either did 2 burpees or ran a set of stairs. If you don’t have access to stairs, you can do the burpees or maybe a 25 meter sprint.

The other innovation for today was removing the number of reps for each exercise. The Sufferers like to chat while they get their hurt on, so I told them just to do each exercise until they were 6 out of 10 tired, the idea being that if you keep moving you’ll get plenty of reps, keep your heart rate reasonably high, and be well and truly tuckered out after an hour or so.

• Inclined Push Ups
• Swing Tucks
• Triceps Dips
• Elbow-to-Knee Planks
• Lat Pulls
• Side Plank Crunches
• Curls
• Leg Lifts
• Squats