GET MILITARY FIT

For all-round fitness, special forces like the British Navy’s Royal Marine commandos are second to none. The average Royal Marine may not be able to bench or squat much more than the seasoned gym-goer, or run a marathon faster than most, but they fare exceptionally well in CrossFit-type activities. Their cardio and muscular endurance abilities are first-rate, not to mention their mental resilience – crafted during commando training and coming to the fore when workout demands are high. That all boils down to being able to work at a consistently high intensity – and intensity is key to any transformation programme.

This type of training may not get you bodybuilder muscle or powerlifter strength, but you will get leaner, stronger and a hell of a lot more durable.

MONDAY Legs

1. BOX JUMP

REPS: 5

REST: 60 secs

SETS: 4

Stand in front of a thigh-high box or other stable object with feet shoulder-width apart.

Jump up onto the box, landing as softly as possible with both feet.

Pause, then step down