Longer Sunday cardio workouts can be performed using a weighted backpack, weight vest, or by carrying weight.

“the longer Sunday cardio workout is either a rock so a backpack with a weight in it by the way if you don't own a ruck sack you can just put a you know a gallon water a jug in there full and then you know drink it as you go it'll lighten as you go or you could get a weight vest if you have the resources to do that there's some great weight vests out there um a varying weight uh you can uh throw a kid on your shoulders if you got a kid that wants to be carried on your shoulders”