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Warm up Challenge your upper body muscle endurance and strength. Focus on increasing your body’s capacity to perform. Condition the entire body with a conditioning circuit. Target aerobic and anaerobic activities.
before you start your workout. Raise your heart rate by beginning your routine by sprinting. Sprint for 25 meters (82 ft), walk back to where you started, and then repeat the sprint again for at least five more minutes. Do 15 pushups, 15 jumping jacks, and 15 bench dips. Repeat this routine for a full 5 minutes and then rest for 90 seconds before going to the next step.  Perform workouts at least 3 times a week with a day of rest in between.  Be sure to record how long it takes you to perform each station of exercises to see how you can improve your time with practice. This will help your body build a resistance to fatigue while enduring extreme levels of exertion. Start with 10 heavy bag burpees.  Lighten things up by performing a burpee clean and press with 25 lb dumbbells 10 times. Follow up with doing 10 burpees with 15 lb dumbbells. Decrease the amount of weights even further by performing the last set of burpees in the station just using your bodyweight. Perform 10 burpees. Repeat this circuit station for a full five minutes following the end of the workout. Then proceed to the next step. Keep the heart elevated while you perform high-intensity conditioning. Perform this circuit and then repeat it for a full five minutes like you did the others before moving to the next step.  Kick your legs up into high gear with a set of fast high knees. Do this 10 times. Perform a set of mountain climbers. Perform the action 10 times. Do a set of jumping jacks, plank jacks, and split lungs. Each set needs to be done 10 times to be considered a full circuit. Build power and strength while continuously building endurance. Incorporate full body weighted resistance to do so.  Complete this circuit by doing 10 squats, 10 squats with overhead presses, 10 tricep presses, shoulder circles 10 times in each direction, 10 bicep curls, and 10 bent over rows. After completion, repeat the station for an additional full five minutes.