No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come.
Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.
Extra Credit: 30 seconds rest between sets.
