If you thought your personal trainer asking you to "drop and give me twenty was bad", imagine being in the Army.
Grant King, 33, joined the British Army when he was 17 as a Corporal with the Royal Engineers.
And after an incredible eight years, he decided it was time for his next challenge, becoming head gym coach at Military Fitness.
Grant said: "After leaving the Army I missed the community spirit but that’s what we’ve worked so hard to build here, everyone works together as a unit."
Each of the work outs are carefully designed to mimic the kind of training troops undergo – and it's one hell of a challenge.
We asked Grant to get us fitter than a foot solider, from the comfort of the living room of course, and he's even shared a video with some extra bonus tips for sofa squats.
Before starting the Workout
Grant says: "The following exercises should be done in circuit form. Perform one after the other, with 10 seconds rest between each. Once completed all the exercises, rest for one minute before starting the next round.
"Make sure to warm up before beginning the workout. Count your reps on each exercise and record on paper. On the next rounds, try and beat your score."
Squats will help you tone up those leg muscles, including your quads, hamstrings and calves, but they are a great work out for the whole of your body.
And the best part? No equipment needed, in fact if you give yourself enough space you can do them from your living room or kitchen.
1. Stand with feet shoulder width apart, feet pointed slightly out.
2. Hinge at your hips and bend at the knees keeping your back straight until your thighs break parallel.
3. Fully stand up open the hips at the top.
1. Lie down on your back.
2. Bend your legs and place feet firmly on the ground.
3. Cross your hands to opposite collar bones, keep your elbows tucked in.
4. Curl your upper body all the way up toward your knees.
1. Lie face-down on the floor with your legs straight and feet together. Place both hands just outside of the shoulders, palms on the floor.
2. Push your body off the floor till you have fully extended your arms, making sure you move your body as on unit keeping your back straight, hips up, and legs locked out.
3. Bend your elbows to lower your chest roughly 1 inch off the ground.
4. Push back up again.
1. Stand up tall and draw one knee at a time up toward your chest, quickly alternating legs back and forth so that you're constantly in motion. It feels a bit like you're running in place with your knees out in front of you.
Lunge (Each Leg)
1. Stand with your feet shoulder width apart.
2. Step forward with your left foot until your right knee touches the ground. Both knees should be at 90-degree angles, and the front knee should remain over the ankle of the front leg (not over the toes).
3. Push off the front leg back to standing.
4. Repeat on the other leg.
1. Start on the ground with your legs extended, palms on the floor under your shoulder, arms fully extended in the high plank position. Shoulders should be in line with your fingertips.
2. Bring your left knee in between your elbows, alternating the leg as quick as possible keeping your body in a straight line.
3. Count only the right knee going in between your elbows.
1. Stand a few inches in front of a chair shoulder width apart.
2. Crouch down and place the palms of your hands on the front of the chair fingers facing down behind you.
3. Straighten your legs holding yourself up with your hands.
4. Bend at the elbows lowering your body towards the ground, keeping your back as close to the chair as possible.
5. Extend your arms and raise till your arms are fully extended.
1.Start standing with feet shoulder width apart.
2.) Bend down into a squat and put both hands on the ground between your feet.
3. Jump your feet back into a plank.
4. Lower yourself to the ground making your chest touch.
5. Push back up into the high plank position
6 Jump feet onto the outside of the hands landing on your heels.
7. Stand upright, jump with your hands above your head.
8. Land with knees slightly bent before going into your next.
When asked what he thought the biggest fitness mistake we all make in the new year is, Grant said: " One of the biggest mistakes is not setting correct goals.
"You need to be challenged but also motivated by what you set out to achieve. If it’s too easy, you won’t work to your limit and fail to make any impact. Too hard and you’ll simply give up.
"A lot of it is about the environment and people too. Surrounded yourself with those who can help you. It doesn’t matter if they’re able to do more than you, it’s about personal effort and knowing you put in everything you could.
"Believe you can. In order to reach your limit, you must push through and don't settle.
"Everyone does 10 reps of an exercise, challenge yourself to do 11. It’s these little mindset tricks that will make the difference. Even if you don’t think you can push harder or run quicker, just try. You’ll be glad you did."
To find out more about how you can get as fit as a solider, you can visit the Military Fitness website here .
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