"8 Weeks to SEALFIT" author Mark Divine guides Weekend Express anchor Lynn Berry through a grueling series of exercises. They are designed to get your heart rate up, and to build strength and endurance.
Here's the program: (4 Rounds -- as fast as possible with good form)
2 Man Makers
7 One-armed kettle bell snatches (on each arm)
You can get a closer look at all the exercises and more on Mark's SEALFIT website.