IF you’ve ever watched SAS Who Dares Wins, then you might have been struck by the athletic prowess of some of the contestants.
Como el celebrity version has made its way back onto our screens, it might be just the incentive you need to get in shape.
While a lot of them might seem quite physically fit, many contestants can fall down when it comes to mental agility, not possessing that mind over matter feeling which can help push you through.
I, like other viewers of the show, have always wondered what it takes physically to get to grips with the tough trials.
The two teamed up with former Royal Marine Commando and elite Personal Trainer Denny Denholm to create the military inspired programme.
‘The Mission Series’ takes you through basic military training to commander training, and can help with all things mindset and conquering self-doubt to achieve your fitness goals – much like the contestants on the show.
You might think you need lots of fancy equipment or gym gear, but Ollie and Jason say that ultimately, it’s all about getting back to basics.
Jason tells me: “With any new fitness programme or challenge, you’re going to have times when you want to give up and when your mental state gets the better of you.
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“That’s why we wanted to teach the basics.
“It’s the stuff we had to do at basecamps, when there wasn’t always a fancy gym, it’s making the most of what you’ve got," él dijo.
But is working out like a Royal Marine really as hard as it sounds? sí, says Ollie.
“We’d have days where we had already trekked miles with massive bags, then you get back to base and you know you need to fit a session in.
“Jason and I have had to dig deep through our journeys in life, and we want to help others find that courage to do the same through The Mission Series,” he adds.
When putting together the programme, through app TRUConnect, the team made sure that body and mind were at the forefront of the work out.
Here’s how you can try it.
First we started with a Royal Marines style warm up to awaken your muscles, open up the cardiovascular system and sharpen your mind.
This included some dynamic stretches such as lunges and squats and small jogs to slightly elevate your heart rate.
The team said this would be even more important when out on assignment – as you might need to regain your focus or composure.
Then we moved onto some plyometric exercises, which helped work the legs and core.
These work by steadily warming up the body so that you’re gradually picking up pace and it’s not too much of a shock to the system.
To get yourself ready for battle, you should do each of these exercises for 30 seconds at your own pace.
- Run on the spot
- Fast feet (running on the spot but as fast as you can)
- Explosive push ups (this is when you do a push up and clap in the air)
- Half a squat and jump. For this go down into a squat and then as you come up, jump.
- Mountain climbers. In a plank position, raise your knees to your elbow and repeat on each leg. The faster you go – the more intense it will be.
As part of the basic workout programme you then move on to five more exercises following one minute of rest.
- Tuck jump (jump in the air and tuck your knees to your chest
- Burpees without the jump. Place your body down on the floor – chest to floor and bring yourself back up
- Explosive push ups
- Bicycle abs. On the floor, put your hands on your temples and raise your knees to 90 degrees. Then move each leg out and at the same time, move your elbow towards the knee
- Full crunch. On the floor raise the top half of your body up to target your stomach muscles.
Here you can have a one minute break before repeating this run of exercises again.
Finish off with one minute of high knee sprints, burpees with a tuck jump and lunges.
Next we completed the ‘commando section’ of the workout – which featured some core moves.
We alternated between jumping jacks, boxer’s push ups, and pulsing low lunges.
Next it was fast feet and on the spot sprints which helped raise my heart rate, before coming down into some core exercises such as hollow holds and bicycle crunches.
The workout was extremely motivating and it certainly left you wanting to push yourself more.
TRY IT OUT
If you’re looking for something a little more challenging, then the commando workout is for you, with each exercise lasting just 30 segundos.
Antes que nada, 30 seconds of left leg lunges.
Place your left leg behind you and take a stance almost like you’re standing on train tracks. Then lunge down on this leg for 30 segundos.
Next do the same on the right leg for 30 segundos.
Core and back exercises to tone your body
As part of the workouts, Ollie and Jason also devised abs and back exercises to give you a whole body experience.
You can do these shorter workouts on their own, or add them on to the end of your workouts.
Do each exercise for 30 segundos:
Hollow hold – lay on the floor, bring your shoulders up and raise your arms up, also keeping your legs straight raise them – so your torso becomes hollow.
Plank – Place your hands shoulder width apart and stretch your legs behind you, balancing on your toes.
Elbow to knee crunch – lay down, bring your knees to 90s degrees and then move opposite elbows to each knee.
Sit ups – lay on the floor and bring the the top half of your body up before laying back down.
Lying leg raise – lay on the floor and slowly raise your legs as high as you can without your lower back leaving the floor.
Then repeat each exercise for a second round.
Butterfly exercise – laying on your front – you move your arms as if you’re doing the butter fly stroke swimming.
Black widow – then flip over onto your back and put your arms at the side of you with your triceps resting on the floor. Push yourself up so your back comes off the floor and continue.
Towel pull up – laying on your front again, put the ends of your towel in each hand and pull it towards your shoulder blades before releasing back up.
From here you’ll go into half squats, legs shoulder width apart and squat down, but not to your full depth.
This then develops into a half squat with a jump, as you come out of the squat lift both feet off the floor, rather than just standing up straight.
Then we move on to the upper body with wide arm push ups.
Get on the floor and take your hands to the edge of your chest and get into a plank position before pushing yourself up and then lowering yourself down.
If this is too challenging, you can drop down to your knees.
This can be progressed into an ‘archer’ pushup.
Here you have one arm fully extended out with the hand on the floor, with your other being close to your chest. De nuevo – you can drop down to your knees if this is too challenging.
Once you have completed 30 seconds of these you can go back into explosive push ups.
While this is just a small snippet of the workouts, the app itself has a range of different exercise programmes, meaning it’s accessible to all people – whatever stage of your journey you’re on, from beginner to gym fanatic.
The new ‘Battle Ready 360: The Mission Series’ program is available exclusively on leading fitness and well-being community app, TRUCONNECT