6 Step Workout for Optimal Fitness

Most people cannot run a mile ( 1600 metres) or do 10 push ups. Are you fit enough to survive in a hostile environment?

A hostile environment is characterised by a natural or man-made made disaster; no rule of law; collapsed infrastructure; unexploded landmines; sectarian violence and armed militias. Generally, you face two choices in such environments: evacuate to a safer location; or stay behind. Either way, you need to be fit enough to run away from danger, dig through rubble, carry water and climb obstacles. 

The benefits of being fit in such environments go beyond your ability to carry heavy loads. If you are unhealthy and have to rely on medications, realise that pharmacies will not be operating and there will be a ruthless black market for critical drugs. So, you should start conditioning yourself before you find yourself in an environment where you cannot drive, the shops are closed and the grid is down.

After a 5 minute warm up of skipping or a cycle of arm circles, jumping jacks, squats, press ups, burpees and leg scissors, start your workout. 

6 step workout for optimal fitness

1. Pull

Complete a set of reps that includes pull ups, inverted rows and chin ups

2. Lift

Complete a set of reps that includes handstand negatives, 

3. Push

Complete a set of reps that includes push ups, tricep dips and one- arm outrigger push ups 

4. Squat

Complete a set of reps that includes goblet squats, lunges and burpees

5. Explosive

Complete a set of reps that includes floor heaves, squat to push opress

6. Core

Complete a set of reps that includes sit ups, leg raises and crunches

Each set should include 15 to 25 reps with a 30-second rest after each set. Build up to 6 sets.

Combine the above workout with 400 metre repeats and 100 metre shuttle runs.

Attend our Travel Preparedness courses and learn how to develop functional fitness, increase mental toughness, train without a gym and eat well when travelling.

H.E.A.T. tip: Develop a tolerance to pain with the Corsican Twins technique. Imagine that your pain is being felt by someone you do not like and work harder to punish them.