There's nothing like the satisfaction of cranking out a whole mess of pushups. Or chinups. Or situps. Or seeing a horde of zombies coming, and knowing beyond a shadow of a doubt that you can outrun them.

Why do you have that knowledge? Because you're a Zombie Apocalypse Training Academy grad.  That's why!  ZATAcademy will prep your mind and body to take on any number of physical challenges, from mud runs to general all-round fitness, to actual zombie apocalypse scenarios.

The latter is just more fun and motivational.  There's a new series starting October 6. It runs for 4 weeks or 8 weeks, depending on how much fitness you desire.

Class times are limited to first-come, first-served basis, so claim your team's time slot early.

Email RussFit@gmail.com or text 509.433.RUSS. Now. Train before the zombies come.

How old are you? Got that number in your head? Good. Remember it.

1) Do your age in pushups. If you're unprepared for that, do as many as you can, and THEN switch to your knees to finish off.
2) Do your age in SITUPS. Hook your toes under the couch, and get it done.
3) Do your age in JUMP SQUATS. Feet wide, land softly--like a ninja. Don't stop until you've done your age, though, no matter how badly it hurts. And it WILL hurt.

"But I'm 60!" Quit whining--that just means you've had longer to practice! Don't blame me for squandering the past 30 years, but don't try to get out of it, either, because when the zombies come knockin', they won't ask if you're too old to eat. They just eat.

Besides--the older we get, the more exercise we need.  You may need to take a little break in there somewhere, especially on the jump squats, but make sure you're really pushing yourself.

Here, Russ Craber whistles for approaching zombies. He prefers a straight fight to all this sneaking around.

The Workout o' the Week is a 3-minute drill.  Go through it 3 times, and you've still exercised less than 10 minutes!

Minute 1
20 sec pushups (from knees, eventually)
20 sec situps (by the end, you'll just be trying to get your shoulder blades off the ground)
20 sec shrugs

Minute 2
20 sec mountain climbers
20 seconds band curls
20 seconds jumping jacks to your heels (on the down stroke, touch your heels, not your thighs)
Minute 3
60 sec surfer pop-ups.  Lie down on your stomach with your right hand forward and your left hand against your left hip.  Pop up quickly into a standing position, and immediately lie back down.  Switch hand positions after 30 seconds.

Now go...quickly! Before the zombies get here.