Escolar Documentos
Profissional Documentos
Cultura Documentos
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y Reyal Mar|nes
hys|cal tra|n|ng
|nstructer 5ean Lerw|ll
5PClAL F0RC5
TRAlNlNC PLAN
mnsfltnss.cc.uk /
magaz|ne
1c subscrlb tc magazln, ca|| 0844 844 0081 cr gc tc mensf|tness.ce.uk
Croup lub||sher Russell lackman
Croup Manag|ng 0|rector lan Westweed
lnternat|ona| Bus|ness 0eve|opment 0|rector
Dharmesh M|stry
0|g|ta| lroduct|on Manager N|cky aker
Operat|ons 0|rector Reb|n Ryan
Manag|ng 0|rector of Advert|s|ng
Iul|an Lleyd-vans
Newstrade 0|rector Dav|d arker
Manag|ng 0|rector of Lnterpr|se
Mart|n elsen
Ch|ef Operat|ng Off|cer
Ch|ef l|nanc|a| Off|cer rett Reynelds
Croup l|nance 0|rector lan Leggett
Ch|ef Lxecut|ve Off|cer Iames Tye
Cha|rman Fel|x Denn|s
he 'MagBoo|' brand |s a trademar| of 0enn|s lub||sh|ng
ltd, 30 C|eve|and Street, london WJ 4!0 Company
reg|stered |n Lng|and A|| mater|a|
20J4 0enn|s
lub||sh|ng ltd A|| r|ghts reserved |s
a trademar| of le||x 0enn|s and may not be used or
reproduced |n who|e or part w|thout the consent of the
pub||shers lr|nted by lo|estar B|cester
SlLClAl lOlCLS lAlNlNC lSBN
o ||cense th|s product p|ease contact N|co|e Adams on
-44 (0l 20 7907 6J34 or n|co|eadams(denn|scou|
Advert|s|ng
5|mene Daws s|monedaws(denn|scou|
Wh||e every care was ta|en dur|ng the product|on of th|s MagBoo|, the pub||shers cannot be he|d
respons|b|e for the accuracy of the |nformat|on or any consequence ar|s|ng from|t 0enn|s lub||sh|ng ta|es
no respons|b|||ty for the compan|es advert|s|ng |n th|s MagBoo| he paper used w|th|n th|s MagBoo| |s
produced fromsusta|nab|e f|bre, manufactured by m|||s w|th a va||d cha|n of custody
he hea|th and f|tness |nformat|on presented |n th|s boo| |s an educat|ona| resource and |s not |ntended as
a subst|tute for med|ca| adv|ce Consu|t your doctor or hea|thcare profess|ona| before perform|ng any of the
exerc|ses descr|bed |n th|s boo| or any other exerc|se programme, part|cu|ar|y |f you are pregnant, or |f you
are e|der|y or have chron|c or recurr|ng med|ca| cond|t|ons 0o not attempt any of the exerc|ses wh||e under
the |nf|uence of a|coho| or drugs 0|scont|nue any exerc|se that causes you pa|n or severe d|scomfort and
consu|t a med|ca| expert Ne|ther the author of the |nformat|on nor the producer nor d|str|butors of such
|nformat|on ma|e any warranty of any ||nd |n regard to the content of the |nformat|on presented |n th|s boo|
ce.uk
|
sfltn uk /
Werds and medel San Lrwl||
d|ter and add|t|enal werds
Nlck Hutchlngs
Art d|ter Caml|| Nl|scn
Phetegrahy Mlk Prlcr
Add|t|enal hetegrahy
Shuttrstcck, 1hlnkstcck
5ubed|ter Carth Bach
Manag|ng d|ter Chrls Ml||r
Art D|recter Pd Ml||lchamp
Thanks te WAth|tlc Mcd|s
5PClAL F0RC5
TRAlNlNC PLAN
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PEWPITEYDUP
EXPECTATIDNS
NewMuscIe Bcmb
creatine L-gIutamine
Addiliohally il cohlaihs vilamih C which cohlribules lo lhe hormal
Iuhclioh oI lhe immuhe syslem, vilamih D which cohlribules lo lhe
maihlehahce oI hormal muscle Iuhclioh, pahlolhehic acid which
cohlribules lo lhe reduclioh oI liredhess ahd Ialigue ahd vilamih B
6
which cohlribules lo hormal proleih ahd glycogeh melabolism.
Just hcwsericus are ycu abcut gaining weight?
Perhaps lhe mosl imporlahl aspecl oI lhese producls are lheir
perIormahce, mixabilily ahd lasle which we believe are uhbealeh.
Try 2 FPEE sampIes ahd see Ior yourselI!
PEWPITEYDUP EXPECTATIDNS
TDCLAIMTWDFPEE SAMPLES
T's &C's apply, closihg dale 17.06.14
=IEXPECT
M|L|1ARY P|1NFSS
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F
ast, ewerful,
r|ed and res|l|ent.
That's the Reyal
Mar|nes |n a nutshell.
l knewth|s f|rst-hand
because l ence had a ge
at the|r etent|al eff|cer
select|en test and ut
myself threugh seme
ef the exerc|ses they
de te get that way.
| fard prtty mlsrab|y, but | was sc lmprssd
wlth thlr tralnlng and th shap thy wr ln that |
wantd tc s lf w ccu|d gt thmtc shar scm
cf thlr lnncvatlv prctccc|s. 1hls prcvd aslr than
|'d fard. W rgu|ar|y shcct cur tcughr wcrkcuts
wlth a fltnss mcd| ca||d San Lrwl||, and lt just sc
happns that h usd tc b a Rcya| Marln physlca|
tralnlng lnstructcr - cn cf th guys rspcnslb|
fcr ccmlng up wlth and lmp|mntlng th tralnlng
that gts th Rcya| Marlns ln such gccd shap.
|n kplng wlth my prvlcus flndlngs abcut
th Marlns, Lrwl|| has th xp|cslv pcwr cf
a pcwr|lftr, th nduranc cf an |lt runnr
and, cbvlcus|y, a fltnss mcd|'s physlqu. Mcst
lmpcrtant|y, h was ab| tc crat a tcta|-bcdy
musc|-bccstlng, fat-tcrchlng tralnlng prcgramm
basd cn what h'd |arnd ln th fcrcs.
1hls J2-wk p|an ls |lght cn klt sc ycu can dc
lt a|mcst anywhr. |t's asy tc fc||cwand hlts
vry musc| grcup tc h|p ycu bul|d Marln-
|v| fltnss. 1c ccmp|mnt ycur tralnlng,
Lrwl|| has a|sc dvlsd a slmp| nutrltlcn p|an
that'|| bccst th pctncy cf th wcrkcuts.
Sc turn th pag and start ycur jcurny
tc gttlng th bcdy cf an |lt sc|dlr.
N|ck Hutch|ngs
d|ter,
mnsfltnss.cc.uk 7
lNTk000CTl0N
Abcut th Rcya| Marlns B
1ralnlng baslcs. hcwtc succd 10
Why dc thls prcgramm7 12
1h ssslcns 1B
1ralnlng prctccc|s 22
1ralnlng tlps 24
1ralnlng myths 2B
W0kK00T5
Bfcr ycu gt startd 32
Kncwycur musc|s 36
Warm-up 3B
Warm-dcwn 42
k00kAMM
Wk J 4B
Wk 2 53
Wk 3 5B
Wk 4 63
Wk 5 6B
Wk 6 73
Wk 7 7B
Wk B B3
Wk 9 BB
Wk J0 93
Wk JJ 9B
Wk J2 103
F0kM00l05
Plnd cut hcwtc prfcrmvry cn cf th
mcvs ln thls bcck wlth prfct fcrm 4B
N0TklTl0N
Pu| ycur tralnlng 152
Carb cyc|lng 154
Ma| p|an J. hlgh-carb day 156
Ma| p|an 2. ncrma| carb day 15B
Pccd cptlcns 160
Supp|mnts 161
C0NTNT5
B / M|L|1ARY P|1NFSS
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T
he Reyal Mar|nes are a
cemmande ferce aff|l|ated
w|th the Reyal Navy. They
trace the|r er|g|ns te the fermat|en
ef 'the Duke ef Yerk and Albany's
mar|t|me reg|ment ef Feet', and
the medern un|t |s a h|ghly tra|ned
ferce that's caable ef deley|ng
at a mement's net|ce |n suert
ef r|ta|n's m|l|tary er d|lemat|c
requ|rements everseas.
C0MMAN00 k0L
1h rc| cf th ccmmandc ln
th mcdrn ml|ltary dats back
tc Wlnstcn Churchl||'s wartlm
dmand fcr raldlng fcrcs tc
harass Nazl-cccupld Furcp aftr
th vacuatlcn cf 0unklrk ln J940.
Slnc th Sccnd Wcr|d War, th
Rcya| Marlns hav dv|cpd a
spclflc functlcn as th UK's ccmmandc
and amphlblcus fcrc, undrtaklng
cpratlcns ln harsh nvlrcnmnts frcm
mcuntaln tc jung|, Arctlc tc dsrt.
1h Rcya| Marln Ccmmandcs ar
ccmp|t|y s|f-suppcrtlng and can
wcrk ln ths cha||nglng |ccatlcns at
a |v| that cthr Brltlsh fcrcs can't.
1h Rcya| Marlns cap badg -
th C|cb and Laur| - stl|| rmalns
tcday, rprsntlng th Ccrps's
abl|lty tc b prpard tc flght and wln
anywhr ln th wcr|d at th drcp
cf a hat. 1h ccmmandc daggr ls
ancthr mb|mcf th Rcya| Marlns
and appars cn unlfcrms tc slgnlfy
a ccmmandc-tralnd sc|dlr.
C0MMAN00 TH05
Blng a Marln lsn't a|| abcut warfar,
thcugh, and whl| physlca| strngth and
ml|ltary prcwss ar ssntla|, thy
dcn't fu||y xp|aln th ccmmandc
thcs cf th Rcya| Marlns. Slmp|y
put, an thcs dflns what a glvn
grcup dcs and hcwlt dcs lt. 1h
Marlns' thcs ls ln part dflnd
by what's kncwn as Ccmmandc
Splrlt. 1h fcur |mnts ar.
Ceurage
Determ|nat|en
Unself|shness
Cheerfulness |n the
face ef advers|ty
Fvry rcrult |arns ths ky
attrlbuts durlng ccmmandc
tralnlng. As w|| as ths, th Rcya|
Marlns hav ancthr st cf va|us
that shap th way thy wcrk.
Un|ty
Adatab|l|ty
Hum|l|ty
Prefess|enal standards
Fert|tude
Cemmande humeur
San Lrwl||'s yars ln th Marlns taught hlmmcr than
hcwtc b flghtlng flt. Hr's what th Ccrps ls a|| abcut
A0UT TH
R0YAL MARlN5
'The keyal Marine Cemmandes can
werk in challenging lecatiens at a
level that ether British ferces can't'
B005T CAk0l0
Rgu|ar tralnlng strngthns
ycur ntlr cardlcvascu|ar
systm. Rsarch has shcwn that th
ccmblnatlcn cf wlght tralnlng and
cardlc tralnlng slgnlflcant|y lmprcvs
th bcdy's abl|lty tc prfcrmmcr
arducus tasks. A Rcya| Marln ls
xpctd tc carry cut far mcr taxlng
tasks than a typlca| clvl|lan, sc lt's asy
tc s why bcth cardlc and wlght
tralnlng ar lmpratlv tc th unlt's
succss as an |lt flghtlng fcrc.
What's mcr, rsarch has shcwn
that hlgh-lntnslty wlght tralnlng
actua||y bccsts th wcrk capaclty cf
ycur |ungs and hart mcr slgnlflcant|y
than arcblc tralnlng, whlch ls
why ycu and th Rcya| Marlns
shcu|dn't r|y sc||y cn runnlngl
B0lL0 M05CL
Anycn whc's cn th sklnny
sld whn thy bgln Rcya|
Marlns tralnlng ls tc|d tc 'gt dcwn
tc th stcrs and slgn cut a prcpr
chst' - th stcrs blng th p|ac
whr ycu plck up ycur klt. s|plng
bag, ccmbat trcusrs, watr bctt|
and sc cn. Pcr a Marln, havlng
musc| lsn't just abcut |ccklng
gccd cn th bach cr ln a bar cn
a Prlday nlght. |t a||cws thmtc
prfcrmth task at hand. Slmp|y
plcklng up a burgn (backpackl
wlghlng mcr than 50kg and
puttlng lt cn ycur back rqulrs
ccnsldrab| strngth, |t a|cn
carrylng lt fcr hcurs, whlch mans
San Lrwl|| xp|alns th bnflts cf
gttlng ycurs|f Spcla| Pcrcs flt
WHY D0THl5
PR0CRAMM
B0lL0 M05CL
'Beth weight training and cardie training
significantly impreve the bedy's ability
te perfermmere ardueus tasks'
14 / M|L|1ARY P|1NFSS
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wlght tralnlng ls ncssary fcr Marlns,
bcth fcr strngth and slz. 1hy us
a varlty cf rslstanc mcvs tc wcrk
th musc|s and fcrc th adaptatlcns
ndd tc lmprcv - whthr that's
wcrklng cut ln a gym, uslng bcdywlght
xrclss cr flrman's-carrylng a mat
tc add rslstanc wlthcut gymklt.
5TkN0THN B0N5
1ralnlng wlth wlghts maks
ycur bcns grcwmcr dns,
h|plng tc prvnt lnjurls and braks
as w|| as wardlng cff dlsass such
as cstcpcrcsls |atr ln |lf. F|lt
sc|dlrs cftn ask thlr bcdls tc
prfcrmscm prtty tcugh tasks ln
a falr|y dp|td stat. Lack cf s|p
and fccd can mak th bcdy mcr
suscptlb| tc lnjurls, and bcaus
th bcdy ls cftn tratd prtty pccr|y
and wlth |ss rgard fcr lts safty,
maklng lt a |ltt| mcr rslstnt tc
braks lsn't scmthlng tc b snlffd at.
lMk0V M000
Blng a sc|dlr lsn't th way
lt |ccks ln th mcvls. |t's
cftn a dprsslng xlstnc that
lnvc|vs blng away frcmhcm
and faml|y fcr |cng prlcds, slng
ycur frlnds gt hurt cr wcrs and
- scmthlng that sms tc b th
blggst far cf mcst ncn-ml|ltary
pcp| - blng tc|d what tc dc
a|| th tlm. Sc lt's fcrtunat that
fltnss tralnlng ls a grat mccd
|lftr. Nct cn|y ls lt scmthlng tc dc
vry day whn ycu dcn't hav th
usua| dlstractlcns cf 1V, lntrnt
cr a sx |lf tc kp ycu busy, but
watchlng ycur frlnd strugg|lng wlth
a clrcult can prcvld |lght r|lf.
|f that scunds vlndlctlv, lt's
nct - lt'|| b th sam fcr thm
whn ycu'r th cn strugg|lng and
thrcwlng up ln th ccrnr. What's
mcr, rsarch has shcwn that
'Training with weights makes yeur
benes grewmere dense, helping te
prevent injuries and breaks'
mnsfltnss.cc.uk 15
lNCkA5
lNTLLl0NC
1h lda that fltnss tralnlng
can mak ycu smartr may scund
surprlslng. But Rcya| Marlns
tralnlng and nutrltlcn ls cvrsn
by th |nstltut cf Nava| Mdlcln
and, as such, lt ls basd cn scund
sclntlflc rsarch. And studls shcw
that xrcls lncrass b|ccd f|cwtc
th ntlr bcdy, lnc|udlng th braln.
1hls mans mcr nutrlnts,
lnc|udlng cxygn, ar d|lvrd tc
lt, and rsarch has shcwn that thls
can h|p lmprcv prcb|msc|vlng,
mmcry and |cglca| thlnklng - a|| cf
whlch ar paramcunt ln th ml|ltary,
spcla||y whn ycu'r cpratlng wlth
a |ack cf s|p, tlm prssur
and physlca| dlsccmfcrt.
B005T Y00k
lMM0N 5Y5TM
Blng cc|d, wt, hungry
and tlrd fcr a |lvlng lsn't a|ways
fun, and whl| ccmmandcs can
traln thlr mlnds tc ccp wlth thls,
lt's cftn th bcdy that fa||s fcu|
by gttlng l|| cr lnjurd. 1ralnlng
can h|p hr tcc. Studls hav
shcwn that thcs ln th uppr
|v|s cf fltnss ar far |ss
suscptlb| tc l||nss than th
avrag prscn. Pcr th |adrs
cf |lt ml|ltary fcrcs, lt maks
sns tc kp th trccps flt tc
nsur thy hav fwr 'slck days'
whn thy'r ndd fcr batt|.
k00C TH kl5K
0F 0l5A5 LATk
As wlth gnra| slcknss,
fltnss tralnlng has bn shcwn
tc |cwr th chancs cf many
dlsass - nct just thlngs such
as cstcpcrcsls, mntlcnd
ar|lr, but vn scm cancrs
- by as much as 40. 'Mns
sana ln ccrpcr sanc' lsn't just
a p|atltud cr vn a f|tlng
bnflt - lt'|| ward cff ha|th
prcb|ms fcr yars tc ccm.
BC0M A 5X 000
As ycu can lmagln, a
'run ashcr' (nlght cutl
ls a vry lmpcrtant cccaslcn fcr
th Rcya| Marlns, and ls cftn
acccmpanld by a 'rlg run' (fancy
1B / M|L|1ARY P|1NFSS
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1hls ls th numbr cf rptltlcns
cf an xrcls cr tchnlqu ycu
shcu|d almtc ccmp|t pr st.
On rp ls th ccmp|tlcn cf an
xrcls frcmstart tc flnlsh - fcr
xamp|, frcmth tcp pcsltlcn
cf a prss-up tc th bcttcmand
up agaln. 1h numbr cf rps
ycu must dc can b as |cwas
cn cr as hlgh as 50 dpndlng
cn th ssslcn and ycur gca|s.
5T5
A st ls a grcup cf rps that ycu
prfcrmccnscutlv|y wlthcut rstlng
cr stcpplng. |t's usua| tc ccmp|t
thr sts cf an xrcls pr ssslcn,
but thls can b |cwr cr hlghr.
Wl0HT
As ycu'd xpct, thls ls th amcunt cf
wlght cr rslstanc ycu us. |t can
slmp|y b ycur bcdywlght - and fcr
thls Marln prcgramm lt cftn ls.
TM0
|t's a|| tcc asy tc fcrgt abcut tmpc,
yt thls ls cn cf th mcst lmpcrtant
factcrs fcr nab|lng spclflc changs tc
cccur tc th bcdy. 1mpc ls th spd
at whlch ycu |lft and |cwr th wlght -
and fast and furlcus lsn't bttr un|ss
ycur sc| almls tc bul|d xp|cslv
pcwr. 1h s|cwr th tmpc, th
|cngr th musc|s ar undr tnslcn
and fcrcd tc ccp wlth th strss.
1h tlm undr tnslcn ls ky tc
bul|dlng musc| bcaus mcr cf lt
mans mcr damag tc th tlssu,
whlch ls thn rpalrd tc bccm
blggr and strcngr. And ycu dcn't
nd havy wlghts tc gt thls ffct,
whlch ls why thls |arg|y bcdywlght
prcgramm wl|| stl|| chang ycur
shap. 1mpc ls wrlttn as a
fcur-dlglt numbr lndlcatlng hcw
many sccnds ycu shcu|d tak
tc |cwr, paus, |lft and paus.
k5T
1hls ls th amcunt cf tlm ycu walt
bfcr gclng cn tc th nxt st.
Rst ls cn cf th factcrs ycu can
manlpu|at tc mak an xrcls
mcr lntns, whlch ls ssntla|
fcr maklng prcgrss. Hcwvr,
rst |ngth a|sc affcts hcwycur
bcdy adapts. Rsarch has shcwn
that rstlng fcr |ss than a mlnut
btwn sts cf rslstanc tralnlng
drlvs th bcdy tcwards |cwrlng
bcdy fat, whras rstlng fcr
mcr than a mlnut nccurags
musc| grcwth by bccstlng th
musc| prctln synthsls pathway
thrcugh a prctln ca||d m1OR.
Wlth tcc |ltt| rst ycu wcn't
ccmp|t th st wlth th dslrd
wlght, but wlth tcc much, th
xrcls wl|| b tcc asy and
wcn't trlggr changs. |t's a
ba|anclng act btwn wlght,
rps, tmpc and rst - changlng
cn wl|| affct th cthrs.
Cttlng rsu|ts lsn't just a cas cf dclng mcr, gclng
fastr cr |lftlng havlr, as San Lrwl|| xp|alns
0raer +t www.masc|efee6.cem/trasmaq|eek er c+|| ! I 1I
M|a|mam eraer el z! +jj||e.. New ca.temer eer ea|.
1B / M|L|1ARY P|1NFSS
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1hls ls th numbr cf rptltlcns
cf an xrcls cr tchnlqu ycu
shcu|d almtc ccmp|t pr st.
On rp ls th ccmp|tlcn cf an
xrcls frcmstart tc flnlsh - fcr
xamp|, frcmth tcp pcsltlcn
cf a prss-up tc th bcttcmand
up agaln. 1h numbr cf rps
ycu must dc can b as |cwas
cn cr as hlgh as 50 dpndlng
cn th ssslcn and ycur gca|s.
5T5
A st ls a grcup cf rps that ycu
prfcrmccnscutlv|y wlthcut rstlng
cr stcpplng. |t's usua| tc ccmp|t
thr sts cf an xrcls pr ssslcn,
but thls can b |cwr cr hlghr.
Wl0HT
As ycu'd xpct, thls ls th amcunt cf
wlght cr rslstanc ycu us. |t can
slmp|y b ycur bcdywlght - and fcr
thls Marln prcgramm lt cftn ls.
TM0
|t's a|| tcc asy tc fcrgt abcut tmpc,
yt thls ls cn cf th mcst lmpcrtant
factcrs fcr nab|lng spclflc changs tc
cccur tc th bcdy. 1mpc ls th spd
at whlch ycu |lft and |cwr th wlght -
and fast and furlcus lsn't bttr un|ss
ycur sc| almls tc bul|d xp|cslv
pcwr. 1h s|cwr th tmpc, th
|cngr th musc|s ar undr tnslcn
and fcrcd tc ccp wlth th strss.
1h tlm undr tnslcn ls ky tc
bul|dlng musc| bcaus mcr cf lt
mans mcr damag tc th tlssu,
whlch ls thn rpalrd tc bccm
blggr and strcngr. And ycu dcn't
nd havy wlghts tc gt thls ffct,
whlch ls why thls |arg|y bcdywlght
prcgramm wl|| stl|| chang ycur
shap. 1mpc ls wrlttn as a
fcur-dlglt numbr lndlcatlng hcw
many sccnds ycu shcu|d tak
tc |cwr, paus, |lft and paus.
k5T
1hls ls th amcunt cf tlm ycu walt
bfcr gclng cn tc th nxt st.
Rst ls cn cf th factcrs ycu can
manlpu|at tc mak an xrcls
mcr lntns, whlch ls ssntla|
fcr maklng prcgrss. Hcwvr,
rst |ngth a|sc affcts hcwycur
bcdy adapts. Rsarch has shcwn
that rstlng fcr |ss than a mlnut
btwn sts cf rslstanc tralnlng
drlvs th bcdy tcwards |cwrlng
bcdy fat, whras rstlng fcr
mcr than a mlnut nccurags
musc| grcwth by bccstlng th
musc| prctln synthsls pathway
thrcugh a prctln ca||d m1OR.
Wlth tcc |ltt| rst ycu wcn't
ccmp|t th st wlth th dslrd
wlght, but wlth tcc much, th
xrcls wl|| b tcc asy and
wcn't trlggr changs. |t's a
ba|anclng act btwn wlght,
rps, tmpc and rst - changlng
cn wl|| affct th cthrs.
Cttlng rsu|ts lsn't just a cas cf dclng mcr, gclng
fastr cr |lftlng havlr, as San Lrwl|| xp|alns
mnsfltnss.cc.uk / 19
F0k 5TkN0TH
AN0 5lZ
6-8 RP5
De|ng an exerc|se |n wh|ch yeu can
enly cemlete th|s many res w|ll alse werk
the fast-tw|tch f|bres. Here yeu'll
tr|gger seme |mrevements |n beth s|ze
and strength, altheugh less than |f yeu
fecused en ene ef these elements.
F0k 5TkN0TH
AN0 0Wk
1-5 RP5
De|ng an exerc|se |n wh|ch yeu can
enly cemlete th|s many res w|ll
werk the fast-tw|tch muscle f|bres
- these resens|ble fer shert ewer
bursts. lt alse |mreves muscle-
bra|n athways, wh|ch can result |n
faster and mere ferceful react|ens.
F0k 5TkN0TH
AN0N00kANC
13 RP5
De|ng an exerc|se |n wh|ch yeu can enly
cemlete th|s many res werks the slew-
tw|tch f|bres and hels the bedy deal w|th
the bu|ld-u ef lact|c ac|d. Werk|ng the 'lact|c
thresheld' |s |mertant fer Reyal Mar|nes
because they have te erfermtasks such as
cl|mb|ng a meunta|n w|th a 40kg ack
en the|r backs, wh|ch really makes the
legs burn. Yeu'll alse see seme
muscle s|ze ga|ns.
F0k M05CL MA55
9-12 RP5
De|ng an exerc|se |n wh|ch yeu can
enly cemlete th|s many res uts yeur muscle
under tens|en fer 40-70 secends er set. Th|s
has been shewn te el|c|t the mest effect|ve
cend|t|ens fer muscle grewth. The re
range ensures that the we|ght |s heavy
eneugh te |nduce fa|lure but
net se heavy that yeu w|ll
lese ferm.
20 / M|L|1ARY P|1NFSS
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TlM
1h amcunt cf tlm ycu spnd cn
ach st ls crucla|. A st cf nln
tc J2 rps shcu|d tak arcund
45sc, whlch mans uslng a
tmpc cf 3-4sc fcr th ccntrlc
(|cwrlngl phas and J-2sc fcr
th ccncntrlc (|lftlngl phas.
|f a|| |s fal|s, tlm ycur sts
and wcrk tc a gccd tmpc wlth
gccd fcrmfcr 40-45sc.
As fcr th |ngth cf th whc|
ssslcn, pcp| hav bn
argulng fcr yars abcut what
th prfct amcunt cf tlm ls tc
gt th bst bcdy ccmpcsltlcn.
Pcr a Marln, thcugh, th gca| ls
slmp|y tc gt th jcb dcn. 0cn't
wcrry abcut what ycu'v hard
ycu'r suppcsd tc dc. |f ycur
lntrva| ssslcn guld t||s ycu
tc warmup and dc twc 1abata
sts, and lt's a|| cvr ln J5 mlnuts,
that's lt, ycu'v flnlshd. |f ycur
uppr-bcdy rslstanc ssslcn
taks 57 mlnuts, sc b lt. 0cn't
wcrry tcc much. !ust hav a p|an
cf what ycu want tc achlv,
and mak sur ycu wcrk wlth
lntnslty whl| ycu'r dclng lt.
F0kM
1h fcrmls th ccrrct way cf
prfcrmlng an xrcls. Prcm
pag J09 cnwards ycu'|| flnd a
srls cf gulds that shcwycu
hcwtc ccmp|t ach xrcls,
bcth tc nsur ycur safty and
tc gt th rlght musc|s wcrklng
ln th dslrd way. |f th wlghts
ycu us ar tcc havy fcr ycu
tc manag, ycu wcn't b ab| tc
malntaln ccrrct fcrmcr us th
dslrd tmpc. A gccd tlp ls tc lgncr
vrycn |s ln th gymcr park
and |lft ycur cwn wlght wlth prfct
fcrmand tlmlng. |f ycu dc thls, ycu'||
surpass thlr galns whl| thy'r stl||
strugg|lng tc bnch prss a crtaln
wlght bcaus thy'v dcldd that's
what wl|| mak thma ra| man.
kl00l5ATl0N
A prlcdlsd tralnlng prcgramm
ls cn that has bn structurd
lntc phass that mak sur th
bcdy ls lncraslng|y cha||ngd
tc prcvck th dslrd changs.
Prlcdlsatlcn has bn shcwn
tc |lclt th bst changs frcm
lndlvldua|s tralnlng fcr a spclflc
gca|. A prlcdlsd prcgramm can
b anythlng frcmfcur wks tc
a yar |cng and ccntalns varlcus
phass cr prcgramms that fu|fl|
partlcu|ar gca|s, such as strngth,
hyprtrcphy, stamlna, rccvry
and sc cn. 1h ccntnt cf ach
phas dpnds cn th almcf th
tralnlng prcgramm as a whc|.
Pcr xamp|, th prcgramm ln
thls bcck ls dslgnd tc transfcrm
ycur bcdy frcmavrag !c lntc a
|cw-bcdy-fat, |an-musc|d Crn
Brt ccmmandc. Bcaus thls ls a
ta|| crdr, lt's bn dslgnd tc push
th musc|s sc that thy ccntlnua||y
adapt tc rp rangs. 1hls shcu|d
spark hyprtrcphy (musc| grcwthl
as w|| as pushlng ycur stamlna
and nduranc wlth hlgh-lntnslty
cardlc and rslstanc lntrva|
ssslcns tc rduc ycur bcdy fat.
FAlL0k
Pal|ur ls ncssary. Ycu dldn't
xpct tc s that ln a fltnss
bcck wrlttn abcut Rcya| Marln
Ccmmandc fltnss, dld ycu7
W||, thls mlght b th cn|y tlm
'lgnere everyene else and lift yeur ewn
weight with perfect fermand timing.
lf yeu de this, yeu'll surpass their gains'
mnsfltnss.cc.uk 21
0k0 5T5
Wlth drcp sts ycu flnlsh
ycur usua| st and thn
rduc th wlght ycu'r uslng
by 20-30and prfcrmup tc
th sam numbr cf rps agaln.
|t's usua| tc prfcrmtwc drcps,
sc aftr th sccnd st ycu
rduc th wlght by a furthr
20-30and prfcrma thlrd st.
1hls ls cbvlcus|y dlfflcu|t wlth
bcdywlght xrclss un|ss
a 'rgrsslcn' ls aval|ab|. Pcr
xamp|, aftr rachlng fal|ur
- th pclnt at whlch ycu'r unab| tc
ccmp|t any mcr rps wlth gccd
fcrm- ln a st cf prss-ups, drcp tc
ycur kns tc prfcrmkns-rstd
prss-ups and ccntlnu tc fal|ur agaln.
k5T/A05 5T5
1hs ar slml|ar tc drcp sts, ln
that ycu usua||y dc twc furthr
sts rathr than just cn, but th
wlght stays th sam. Aftr th flrst
st, rst fcr J0-J5sc, thn prfcrm
as many mcr rps as ycu can wlth
th sam wlght. Rst agaln fcr J0-
J5sc and agaln prfcrmas many rps
as pcsslb| wlth th sam wlght.
1n, slx and fcur ar gccd numbrs
tc almfcr lf ycu ar uslng a wlght
fcr nln tc J2 rps tc start wlth. 1h
rst/paus prctccc| ls prfct fcr
bcdywlght xrclss such as th
cns ln thls bcck bcaus ycu
a|ways us th sam wlght.
AkTlAL k5
Hr ycu prfcrmycur st tc
fal|ur wlth fu|| rps uslng as
nar tc prfct fcrmas ycu can.
Hcwvr, cnc ycu fal|, ycu prfcrm
partla| rps ln th aslr ara cf th
mcv. Fvry xrcls has a stlcklng
pclnt. th ara whr lt's hardr,
such as th |cwst part cf a squat cr
pu||-up. Whn ycu can nc |cngr
prfcrma fu|| rp, dc a fwpartla|
rps tc tak th musc|s past fal|ur.
Partla| rps at th bglnnlng cf a st
ar nvr accptab| - ycu'r lthr
blng |azy, |lftlng wlth ycur gc cr
ycu hav an lnjury. 0c lt prcpr|y.
F0kC0 k5
As wlth partla| rps, whn
ycu dc fcrcd rps ycu gc
tc fal|ur, but lnstad cf prfcrmlng
partla|s, ycu prfcrmfu|| rps
wlth a tralnlng partnr tc h|p ycu
thrcugh th stlcklng pclnt. 1hls |ts
Harnss th pcwr cf dlffrnt tralnlng
mthcds tc s amazlng rsu|ts
TRAlNlNC
PR0T0C0L5
'Ferced reps are great fer impreving
pull-ups - the cernerstene exercise
fer keyal Marine Cemmandes'
mnsfltnss.cc.uk / 23
50k5T5
A suprst puts twc
xrcls back tc back tc
wcrk cppcslng musc| grcups,
such as prss-ups and chln-
ups cr blcps cur|s and trlcps
xtnslcns. 1h lda ls tc prfcrm
bcth xrclss wlthcut rst, thn
rst btwn th suprsts.
C0M00N0 5T5
1hs ar slml|ar tc
suprsts, but lnstad
cf wcrklng cppcslng musc|
grcups, ycu dc twc mcvs that
xrcls th sam musc| grcup,
such as dlps and prss-ups cr
cvrhad prsss and |atra| ralss.
|t's a|ways bst tc prfcrmth |argr
cr ccmpcund xrcls flrst - ln cthr
wcrds, th xrcls that lnvc|vs mcr
wlght and wcrks mcr musc|s.
Tkl-5T5
1rl-sts ar |lk suprsts
but wlth thr xrclss rathr
than twc, such as cvrhad prss/
uprlght rcw/|atra| rals. As wlth
ccmpcunds sts, lt's bst tc prfcrm
th havlst cr ccmpcund st flrst
and mcv thrcugh th xrclss ln
dscndlng crdr cf wlght and slz
cr numbr cf musc|s xrclsd.
Clant sts ar th sam but ycu
prfcrmfcur cr mcr xrclss
back tc back wlthcut rst.
TABATA
1hls ls a fcrmcf hlgh-lntnslty
lntrva| tralnlng whr
ycu wcrk at c|cs tc maxlmum
lntnslty fcr 20 sccnds fc||cwd
by J0 sccnds cf rst. Rpat svn
tlms fcr a tcta| cf fcur mlnuts.
TkAlNlN0
5LlT
Th|s refers te the way yeu d|v|de
exerc|ses te tra|n d|fferent arts ef
the bedy. Mar|nes eften tra|n
tw|ce a day: greu card|e |n the
mern|ng such as a lew|ntens|ty
steady-state (Ll55) run, h|gh-
|ntens|ty |nterval tra|n|ng (HllT) er
a c|rcu|t, and then sert er we|ght
tra|n|ng |n the even|ng. ut many
eele can enly tra|n twe er three
t|mes a week. lf se, unless these
three days are back te back, a full-
bedy sl|t makes the mest sense.
lf yeu tra|n every day, theugh,
yeu need te g|ve yeur muscles
t|me te rea|r. 5l|tt|ng the bedy
|nte greus makes |t eas|er. There
are var|eus sl|ts te cheese frem.
0pper/lewer split Werk yeur
uer bedy ene day and lewer
bedy the next, fellewed by a
rest er card|e day. Then reeat.
ush/pull/legs split De ush
mevements ene day (such as
ress-us, sheulder resses
er tr|ces ress-dewns), ull
mevements the next (ull-us,
ur|ght rews, lat ull-dewns) and
legs the next. Rest er just reeat.
lndividual/greuped muscle
split There are many ways te
de these sl|ts, such as chest/
tr|ces, back/b|ces, sheulders/
abs er legs/sheulders, chest/
back, arms/calves/abs. Var|at|en
|s key, se use a sl|t fer a set
er|ed then change |t befere
the bedy gets used te |t.
24 / M|L|1ARY P|1NFSS
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0T A AkTNk
1h Rcya| Marlns ls |lk a blg
faml|y. Bfcr nwrcrults start
thlr tralnlng thy'r tc|d. 'ycu
wcn't gt thrcugh as lndlvldua|s.
Ycu nd ach cthr and ycu'||
mak lt as a grcup.' Anythlng
tcugh ls aslr lf ycu hav cthrs
tc shar th dlsccmfcrt wlth, flnd
th humcur and mak |lght cf th
sltuatlcn. Fvn th mcst fccusd,
drlvn pcp| strugg| tc traln
tc th sam |v| a|cn as thy
can wlth a partnr nccuraglng
thmcr prcvldlng ccmptltlcn.
|f a tralnlng prcgramm says
9-J5 rps and lt starts tc hurt
at J0, ycu mlght stcp, but a
partnr (whc hasn't f|t hcw
tcugh lt ls ytl wl|| nccurag
ycu tc dc JJ cr vn J2. Ycu'v
a|rady surpassd what ycu
wcu|d hav dcn cn ycur cwn.
Ycur partnr wl|| thn dc J2 tcc,
bcaus thy wcn't want tc |t
ycu dcwn cr appar wak. Ycu
hav bcth wcrkd hardr than
ycu wcu|d hav dcn lndlvldua||y.
Ycur partnr can a|sc nsur
that ycu dc vrythlng prcpr|y,
wlth ccrrct fcrm, and thy'r
thr tc h|p wlth fcrcd rps, whlch
ls scmthlng ycu can't dc a|cn.
TlM Y00k5LF
Us a watch, stcpwatch cr smartphcn
app tc gt a grlp cf tlm. whthr ycu'r
tlmlng th |ngth cf ycur sts (40-
45sc ls cptlma|l, th tcta| |ngth cf a
ssslcn (bst kpt undr 60 mlnuts
fcr th lda| ba|anc cf tstcstrcn,
grcwth hcrmcn and ccrtlsc|l cr, mcst
lmpcrtant cf a||, ycur rst tlms. 1cc
many pcp| guss thlr rst tlms,
but lt's as lmpcrtant as th wlght
ycu |lft and th numbr cf sts ycu
dc, and ycu wcu|dn't guss thcs. Sc
nxt tlm scmcn ccms cvr and
starts chattlng, xp|aln tc thmthat
ycu nd tc kp ycur mlnd cn tlmlngs
and dcn't want tc gt dlstractd.
M0NlT0k k00k55
Marlns hav tc dc a rpcrt fcr vry
patrc| thy gc cn. 1hls lsn't just sc
thcs abcv thmcan rad and
undrstand what's gclng cn, lt a|sc
a||cws th ccmmandr and hls
tamtc |cck back, undrstand and
|arn frcmpast patrc|s. Ycu nd
tc apprcach tralnlng ln th sam
way. |cg ycur wlghts, rst tlms,
tmpc, rps ccmp|td and sts
ccmp|td, as w|| as hcwycu
f|t, whthr ycu'd had a bad day
at th cfflc, lf ycu s|pt |ss than
usua|. A|| thls lnfcrmatlcn can h|p
ycu palnt a plctur, and lf ycu'r
nct maklng prcgrss, ycu can
wcrk cut why. Bslds, hcwcan
ycu prcgrss ycur tralnlng lf ycu
dcn't kncwwhat wlght ycu |lftd
and fcr hcwmany rps7 Mcnltcr
lt and ycu'|| surpass ycu gca|s.
5TlCK T0 TH LAN
Whn ycu start a ssslcn, spcla||y
lf ycu'r fc||cwlng a prcgramm
such as th cn ln thls bcck, ycu
Want tc traln mcr ffctlv|y7 Pc||cwthls advlc tc
maxlmls ycur galns and mak th mcst cf ycur tlm
'Tee many peeple guess their rest times,
but it's as impertant as the weight yeu
lift and the number ef sets yeu de'
mnsfltnss.cc.uk 25
L05 TH 00
1hr's nc rccmfcr gc ln th Rcya|
Marln Ccmmandcs. Arrcganc ls
nct an admlrab| tralt, yt ccnfldnc
ls absc|ut|y nccuragd. 1h twc
ar ccmp|t|y dlffrnt, but th
|ln can b asl|y crcssd. 1hr
ar p|nty cf pcp| ln th fltnss
lndustry whcs gcs ar far tcc blg
fcr what thy'v actua||y achlvd.
0cn't b cn cf thm. !ust bcaus
ycu'v tralnd hard and can dad|lft
twlc ycur bcdywlght, lt dcsn't
mak ycu spcla|. 1hr's stl||
scmcn whc's bttr than ycu,
flttr than ycu, strcngr than ycu.
1h bst advlc ls tc traln
ycurs|f fcr lmprcvmnt, nct
fcr prals. Llft ycur cwn wlghts
at ycur cwn spd and tmpc
fcr ycur cwn numbr cf rps and
sts and tak th apprcprlat
amcunt cf rst. |gncr vrycn
|s and gt cn wlth what ycu'r
dclng. 1hr's a sns cf r|lf
and satlsfactlcn that gcs wlth
a||cwlng ycurs|f tc dc that.
HAV A 00AL
A|ways hav a gca|. Slmp|y
'tralnlng' has nc purpcs cthr
than tc us up scm tlm, a||cw
ycu tc sccla|ls and prhaps
mak ycu f| bttr abcut
ycurs|f. Rmmbr, 'that'|| dc
wl|| nvr dc', sc mak sur
ycur hav a spclflc gca|. Nct
just 'gt blggr' but 'add 5kg cf
musc|'. Nct just 'gt |anr' but
'b undr J0bcdy fat'. Nct just
'gt strcngr' but 'bnch prss
twlc my bcdywlght'. Whatvr lt ls,
wrlt lt dcwn and wcrk tcwards lt.
Ycu may flnd lt usfu| tc rmmbr
th acrcnymSMAR1. Ycur gca| shcu|d
b Spclflc (nct just blggr, but by
hcwmuch and whr7l, Masurab|
(bcdywlght, chst masurmntsl,
Achlvab| (lf ycu wlgh 60kg tcday,
blng 90kg ln thr mcnths lsn't
achlvab|l, Ra|lstlc (lf ycu'v nvr
run a 5K, ycu'r un|lk|y tc run a sub-
thr-hcur marathcn ln twc mcnthsl,
and 1lmd (a|ways st a tlm |lmlt,
cthrwls th natura| human tndncy
tc push thlngs back and |t cthr
thlngs gt ln th way taks cvrl.
TAK lNI0kl5 5kl005LY
|njurls happn whn ycu traln hard
and push th lntnslty. 1hy'r ar a
part cf |lf fcr |lt sc|dlrs, whlch ls
why crganlsatlcns such as th Rcya|
Marlns hav tcp-|v| rhabl|ltatlcn
lnstructcrs and st-ups tc rlva| thcs
cf Prmlr Lagu fcctba|| c|ubs. Mcst
cf us dcn't hav thls |uxury, hcwvr,
sc w hav tc b snslb| abcut what
w'r dclng and avcld pcsslb| lnjurls.
Plrst cf a||, warmup and dcwn
prcpr|y. Many lnjurls cccur du tc
th |ack cf an ffctlv warm-up.
Sccnd, lf scmthlng hurts, stcp.
Many cf us |arn thls th hard way.
Paln ls th bcdy t||lng us scmthlng's
wrcng sc rduc th wlght, chck
ycur fcrmand wcrk lt cut. |f lt
kps hurtlng, stcp and sk
mdlca| h|p. 1hlrd, at prcpr|y,
gt ncugh s|p and tak rst
days, thcs thr thlngs h|p ward
cff lnjury. Plna||y, lf ycu plck up
an lnjury, rst. 1ak th tlm cff,
prfcrmth rhab mcvmnts
ncssary tc ccm back. 1hn
r-ntr tralnlng gradua||y, nct
wlth a blg twc-fcctd jump
back tc whr ycu |ft cff.
B 05lTlV
Pcsltlvlty brds pcsltlvlty, sc a
pcsltlv mlndst can dc wcndrs
nct cn|y fcr ycur tralnlng but a|sc
fcr ycur |lf ln gnra|. Rcya|
Marlns hav a ccmmandc
thcs (s p9l that dats back
tc th Sccnd Wcr|d War. Pcr
ccmmandcs thn and ncw,
rmalnlng pcsltlv spcla||y
ln dark tlms ls lmpratlv.
Nxt tlm ycu'r thlnklng cf
sklpplng a ssslcn cr ycu f|
nrvcus abcut |g day, just
rmlnd ycurs|f why ycu startd
thls and lmagln th f|lng cf
|atlcn aftr th ssslcn. |f that
dcsn't wcrk, thlnk cf arnlng
that chat ma|. Whatvr lt
ls, b pcsltlv and lt wl|| mak
th whc| prccss bttr.
'Always have a geal. 5imply "training
has ne purpese ether than te use up
seme time and allewyeu te secialise'
2B / M|L|1ARY P|1NFSS
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B5T F0k FAT L055
Lcck arcund ycur |cca| gymcr
park. Hcwmany cvrwlght
pcp| ar dclng cardlc tralnlng
ccmpard wlth rslstanc
xrclss7 Cardlc tralnlng sms
tc b th dfau|t xrcls fcr
thcs whc want tc |cs wlght,
but lt shcu|dn't b. Ncw|cck at
th pcp| dclng cardlc and thcs
dclng wlghts (ma| and fma|l.
Whc has |ss bcdy fat7 Ra||y
|cck. 1h marathcn runnr may b
sklnny but dcs h cr sh ra||y
hav |ss bcdy fat than th ccup|
tralnlng wlth squats and dad|lfts7
Rslstanc tralnlng ls bttr
fcr cratlng a |an, muscu|ar
bcdy. 1h ra| attractlcn cf cardlc
tralnlng ls that lt's aslr, bcth
ln hcwccmp|lcatd th mcvs
ar (dad|lfts and c|ans cftn
ccnfus nwgymusrsl and ln th
ffcrt rqulrd (thlnk cf a 20mln
run ccmpard wlth 20 mlnuts
cf squats and wa|klng |ungsl.
0cn't fa|| lntc thls trap. 1raln
lntns|y wlth wlghts and ycu'||
spark musc| grcwth and flr up
ycur bcdy's capaclty fcr burnlng
fat. Ccmbln thls wlth a snslb| dlt
and th b|ubbr wl|| just fa|| cff.
1hat dcsn't man ycu shcu|dn't
dc any cardlc tralnlng. cn cr twc fast-
pacd mcrnlng runs a wk wl|| chlp
away at th bcdy fat vn mcr. Ycur
prlcrlty, thcugh, shcu|d b rslstanc
tralnlng, as w|| as scm lntrva|s
(H||1l fcr addd mtabc|lc changs.
FAT CAN B T0kN0
lNT0 M05CL
1hr ar pcp| whc gnuln|y
b|lv that fat can scmhcwb
'flrmd' cr turnd lntc musc|. Fvn
wcrs, scm pcp| say thy dcn't
want tc grcwmusc| fcr far that
lf thy stcp xrclslng lt wl|| turn
tc fat. 1hls ls lmpcsslb|. Pat and
musc| ar ccmp|t|y dlffrnt. |t's
|lk wcrrylng abcut buylng a dcg ln
cas ycu dcn't hav tlm tc tak lt
fcr wa|ks and lt turns lntc a cat.
Musc| ls actlv mtabc|lc tlssu
that th bcdy crats ln rspcns tc
stlmu|us, and that musc| tlssu
burns ca|crls. Pat, cn th cthr
hand, ls xcss nrgy frcmfccd
that's bn atn but lsn't ndd,
sc th bcdy stcrs lt. Bslds bcth
blng cn cur bcdls, th twc ar
unr|atd. Whn pcp| say thy
want tc 'tcn' cr 'flrmup', what
thy man ls that thy want tc
b ab| tc s thlr musc|s. 1c
dc thls, th musc| tlssu must
lncras and bcdy fat dcras
- a slmp| bcdy ccmpcsltlcna|
chang cr transfcrmatlcn
L0T5 0F Ck0NCH5 WlLL
0lV Y00 A 5lX-ACK
|f ycu can't s ycur abs lt's bcaus
thr's a |ayr cf fat cvr thm.
As w'v sn, ycu can't turn fat
lntc musc|, and th bcdy dcsn't
rspcnd w|| tc 'spct rductlcn',
whlch ls an attmpt tc xrcls a
partlcu|ar ara tc rmcv fat frcm
1c traln ffctlv|y ycu nd tc b ab| tc sparat fltnss
fact frcmflctlcn. Hr ar scm cf th mcst pcpu|ar myths
TRAlNlNC MYTH5
'Cardie training seems te be the default
exercise fer these whe want te lese
weight, but it sheuldn't be'
mnsfltnss.cc.uk 29
TAK AlCT0k
Rcya| Marlns ar taught whn
ccmp|tlng a patrc| rpcrt that 'a
plctur palnts a thcusand wcrds'.
Wk|y prcgrss plcturs takn
frcmth frcnt, back and slds wl||
h|p ycu nc nd. 1h prcb|mwlth
a transfcrmatlcn ls that ycu may
nct nctlc th changs frcmday tc
day. Hcwvr, ccmparlng plcturs
slx wks apart wl|| spak vc|ums.
1ry tc tak ycur wk|y plctur at
th sam tlm, ln th sam p|ac,
wlth th sam |lght and warlng
as |ltt| c|cthlng as pcsslb|.
L00 AN0 ACHlV
W kncwthat tc mak sur th
ccmpcsltlcn cf ycur bcdy kps
changlng (bcdy fat dcwn, musc|
prcntag upl, ycu must cha||ng
lt ccnslstnt|y and wlth lntnslty.
Lcgglng a||cws ycu tc s what
happnd th |ast tlm ycu dld a
partlcu|ar ssslcn cr xrcls. |f ycu
us th sam wlght, rps, rst and
tmpc, thr wl|| b nc prcgrsslcn
and prcbab|y nct ncugh lntnslty,
maklng fcr a |ss than prfct
ssslcn. Lcgglng can wcrk as a
mans cf gul|t-trlpplng ycurs|f
lntc kplng ssslcns tcugh.
36 / M|L|1ARY P|1NFSS
l
N
7
k
0
0
U
C
7
l
0
N
ANA70MY
1hr ar cvr 600 musc|s ln
th human bcdy. 1hs ar th
majcr cns ycu'|| b targtlng
durlng ycur wcrkcuts
kN0WY0UR
MU5CL5
1
9
10
2
4
3
15
17
16
14
12
5
13
6
7
B
11
0LT0l05
1 Antrlcr d|tcld(frcntl
2Mdla| d|tcld(mldd|l
CT0kAL5
3Pctcra|ls mlncr
(bnathth
pctcra|ls majcrl
4Pctcra|ls majcr
5Srratus antrlcr
BlC5
6Blcps brachll
7 Brachla|ls
F0kAkM5
BBrachlcradla|ls
9P|xcr carpl radla|ls
q0A0klC5
14 Vastus |atra|ls
15 Abdcmlnls Rctus fmcrls
16 Vastus lntrmdlus
(bnathrctus fmcrlsl
17 Vastus mdla|ls
AB00MlNAL5
10Rctus abdcmlnls
11 Fxtrna| cb|lqus
12 1ransvrsabdcmlnls
(bnathlntrna| cb|lqusl
13 |ntrna| cb|lqus (bnath
xtrna| cb|lqusl
mnsfltnss.cc.uk / 37
3
1
6
13
16
15
10
11
2
12
4
5
7
B
9
14
0L0T5
11 C|utus maxlmus
BACK
21rs majcr
3Rhcmbcld
(bnathtrapzlusl
L0Wk BACK
10Frctcr splna
HAM5TklN05
12 Blcps fmcrls
13 Smltndlncsus
14 Smlmmbrancsus
TklC5
7 1rlcps brachll
|cnghad
B1rlcps brachll
|atra| had
91rlcps brachll
mdla| had
CALV5
15 Castrccnmlus
16 Sc|us
0LT0l05
4Rctatcr cun(bnathd|tcldsl
5Pcstrlcr d|tcld(backl
LAT5
6Latlsslmus dcrsl
TkA5
1 1rapzlus
IAk00N B05Tk
CCNTRlC
C0NTRACTl0N
Th|s |s the centrelled
lengthen|ng ef a centracted
muscle, such as the dewnward
hase ef a b|ces curl.
IAk00N B05Tk
C0NCNTRlC
C0NTRACTl0N
Th|s |s a centrelled
sherten|ng ef yeur muscle,
such as the uwards
hase ef a b|ces curl.
3B / M|L|1ARY P|1NFSS
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
Prfcrmlng a thcrcugh warm-up wl|| lmprcv
ycur ssslcn and h|p ycu avcld lnjury
TH WARM-UP
'l
f yeu haven't get t|me te
warmu, yeu haven't get
t|me te tra|n.' That max|m
was |nst|lled |nte me by Reyal
Mar|nes 5ergeant Majer eau
eaucham. l st|ll held |t true.
|t ls lmpratlv that ycu
spnd a fwmlnuts at th
bglnnlng cf ach ssslcn
warmlng up. Hr's why.
1
|t lncrass th ccr
tmpratur cf th bcdy
and warms up musc|s
and tndcns sc thy can b
strtchd wlthcut lnjury.
2
|t alds fccus and prpars
th mlnd fcr th ssslcn.
3
|t prlms th nurcmuscu|ar
chann|s fcr th ssslcn.
H0W L0N07
1hr ls nc st |ngth fcr a
warm-up. |t varls dpndlng cn
th alm, th xrclss, th tlm
cf day, any actlvlty ycu'v dcn
bfcr th warm-up and slmp|y
hcwycu'r f|lng. Ycu may
nd a |cng warm-up tc gt lntc
th rlght fram cf mlnd, cr ycu mlght
b rarlng tc gc wlth just a brlf jcg.
BF0k Wl0HT
TkAlNlN0
Bfcr a rslstanc ssslcn lt's
advlsab| tc at |ast dc th fc||cwlng.
1
Prfcrmscm fcrmcf pu|s-
ralsr such as a jcg, cyc| cr rcw.
| favcur rcwlng bcaus lt xrclss
bcth th arms and |gs, but fcr mcst
pcp| runnlng ls mcr accsslb|.
2
Prfcrmscm mcbl|lsatlcn arcund
th jclnts tc b xrclsd. 1hls can
lthr b vry |lghtwlght vrslcns cf
th xrclss tc ccm, cr mcvmnts
slml|ar tc thm. Pcr xamp|, lf ycu'r
abcut tc traln ycur |gs, bcdywlght
squats ar a gccd mcbl|lsr. |f ycu'r
dclng a chst ssslcn, a fwprss-
up mcvmnts ln th alr fc||cwd by
a fws|cwprss-ups thms|vs
wcu|d b a gccd lda. Othr usfu|
mcbl|lsrs fcr th uppr bcdy
lnc|ud varlcus swlmstrcks.
3
|f ycu'r fccusd mcr cn
strngth and want tc dc scm
cf ths mcvs wlth mcr wlght ln
a gym, prfcrm|lghtwlght vrslcns
cf th xrcls tc ccm, s|cw|y
bul|dlng th wlght up tc wcrklng
wlght. Pcr xamp|, dc fcur tc lght
rps at 30cf wcrklng wlght, fcur
tc lght rps at 50, fcur tc lght
rps at 70and fcur tc lght rps
at B0cf wcrklng wlght. 1ak a
|ltt| rst btwn ths, but nct tcc
much. Whnvr ycu start tc traln a
nwmusc| grcup, dc thls flrst fcr
that mcvmnt. Wlth dlps and pu||-
ups us cthr slml|ar xrclss cr
machlns tc warmth musc|s up.
BF0k CAk0l0 TkAlNlN0
Prfcrma s|cwjcg, cyc| cr rcw
fcr 2mln dpndlng cn what
ycur actua| ssslcn wl|| b.
'erfermseme fermef pulse-raiser such
as a jeg, cycle er rew. l faveur rewing
because it exercises the arms and legs'
mnsfltnss.cc.uk 39
5L0W5UAT
A5
UPPR ACk
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
555555555555555555
000000000
0
PULL-UP
TRXFLY
PR55-UP TRX
lNVRTD R0W
TRX
lCP5 CURL
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P114 PORMCU|0F P118 PORMCU|0F P134
PORMCU|0F P135 PORMCU|0F P124 PORMCU|0F P137
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK1
7HUk50AY lN7kVAL5 AN0 C0k
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFS1 POR 2-5MlN, THNRPAT
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P146 PORMCU|0F P125
PORMCU|0F P149 PORMCU|0F P149
PORMCU|0F P149
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
kN-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRX
Pl5T0L 5UAT
WALklNC
LUNC
5PLlT
5UAT
TRX
IUMP 5UAT
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P114 PORMCU|0F P118 PORMCU|0F P134
PORMCU|0F P135 PORMCU|0F P123 PORMCU|0F P137
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5 AN0 C0k
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P146 PORMCU|0F P125
PORMCU|0F P149 PORMCU|0F P149
PORMCU|0F P149
5B / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
M0N0AY LC5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
WK3
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
SF1S 3 RFPS 5 1FMPON/A
SF1S 3 RFPS T0FAlLUR 1FMPO3010
SF1S 3 RFPS T0FAlLUR 1FMPO3010
SF1S3RFPS30ACH5lD1FMPO20X0
SF1S 3 RFPS T0FAlLUR 1FMPO3010
SF1S 3 RFPS 25 1FMPON/A
PORMCU|0F P111 PORMCU|0F P131 PORMCU|0F P128
PORMCU|0F P144 PORMCU|0F P129 PORMCU|0F P133
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P114 PORMCU|0F P118 PORMCU|0F P134
PORMCU|0F P135 PORMCU|0F P124 PORMCU|0F P137
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5 AN0C0k
WK3
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFS1 POR 2-5MlN, THNRPAT THR TlM5
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P146 PORMCU|0F P125
PORMCU|0F P149 PORMCU|0F P149
PORMCU|0F P149
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
M0N0AY LC5
TRX
Pl5T0L 5UAT
5TP-UP
WlTH ACkPACk
5PLlT
5UAT
WALklNC LUNC
WlTH ACkPACk
5lNCL-LC
CLUT RlDC
TRX
IUMP 5UAT
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P114 PORMCU|0F P124 PORMCU|0F P115
PORMCU|0F P118 PORMCU|0F P134 PORMCU|0F P121
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5 AN0 C0k
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P146 PORMCU|0F P125
PORMCU|0F P149 PORMCU|0F P149
PORMCU|0F P149
6B / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
M0N0AY LC5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
WK5
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
SF1S 4 RFPS 5 1FMPON/A
SF1S 4 RFPS T0FAlLUR 1FMPO4010
SF1S 3 RFPS T0FAlLUR 1FMPO4010
SF1S3RFPS20ACH5lD1FMPO40X0
SF1S 3 RFPS T0FAlLUR 1FMPO4010
SF1S 3 RFPS 25 1FMPON/A
PORMCU|0F P111 PORMCU|0F P131 PORMCU|0F P128
PORMCU|0F P144 PORMCU|0F P129 PORMCU|0F P133
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P114 PORMCU|0F P118 PORMCU|0F P134
PORMCU|0F P135 PORMCU|0F P124 PORMCU|0F P137
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK5
TRXkN5
T0CH5T
5lT-UP
TRX
5UPRMAN
A5
R0LL-0UT
TRX
PLANk5AW
RFPS 40 1FMPON/A
RFPS 40 ACH 5lD 1FMPON/A
RFPS 20 ACH 5lD 1FMPON/A
RFPS 4 0|S1ANCF 75M1FMPON/A
RFPS 30 1FMPON/A
WK5
5A7Uk0AY FlNl5Hk
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P112 PORMCU|0F P113 PORMCU|0F P126
PORMCU|0F P130 PORMCU|0F P149
10kC
PACk
10kC
PACk
10kC
PACk
10kC
PACk
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
M0N0AY LC5
WK6
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
0
N
5
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P114 PORMCU|0F P118 PORMCU|0F P134
PORMCU|0F P135 PORMCU|0F P124 PORMCU|0F P137
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY AB5 ClkCUl7
TRXkN5
T0CH5T
5lT-UP
TRX
5UPRMAN
A5
R0LL-0UT
TRX
PLANk5AW
5
7
0
A
Y
PORMCU|0F P112 PORMCU|0F P113 PORMCU|0F P126
PORMCU|0F P130 PORMCU|0F P149
15kC
PACk
15kC
PACk
15kC
PACk
15kC
PACk
7B / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
M0N0AY LC5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
WK7
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
SF1S 4 RFPS 5 1FMPON/A
SF1S 3 RFPS 8-12 1FMPO5010
SF1S3RFPS8-12ACH5lD1FMPO5010
SF1S3RFPS20ACH5lD1FMPO50X0
SF1S3RFPS8-12ACH5lD1FMPO5010
SF1S 3 RFPS 25 1FMPON/A
PORMCU|0F P111
PORMCU|0F P144
PORMCU|0F P131
PORMCU|0F P129
PORMCU|0F P128
PORMCU|0F P133
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P
7HUk50AY AB5 ClkCUl7
WK7
TRXkN5
T0CH5T
5lT-UP
TRX
5UPRMAN
DRAC0N
L0WR
TRX
PLANk5AW
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 4 0|S1ANCF 100M1FMPON/A
RFPS 30 1FMPON/A
PORMCU|0F P112
PORMCU|0F P129
PORMCU|0F P113
PORMCU|0F P149
PORMCU|0F P126
5
U
N
0
A
Y
k
5
7
0
A
Y
15kC
PACk
15kC
PACk
15kC
PACk
15kC
PACk
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
M0N0AY LC5
WKB
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
TRXkN5
T0CH5T
TRX
PLANk5AW
TRXPlk
5lT-UP
TRX
5UPRMAN
DRAC0N
L0WR
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 3-5 1FMPON/A
PORMCU|0F P141
PORMCU|0F P139
PORMCU|0F P143
PORMCU|0F P122
PORMCU|0F P138
PORMCU|0F P148
7HUk50AY AB5 ClkCUl7
RPAT
ClRCUlT
3X
B6 / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P PORMCU|0F P
Fkl0AY UPPk B00Y
WKB
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
DlAM0ND
PR55-UP
TRX
lCP5 CURL
TRXHAND5TAND
5H0ULDR PR55
01
04
02
05
03
06
SF1S 3 RFPS T0FAlLUR 1FMPO5010
SF1S 3 RFPS 10-15 1FMPO5010
SF1S 3 RFPS 10-15 1FMPO5010
SF1S 3 RFPS 10-15 1FMPO5010
SF1S 3 RFPS 10-15 1FMPO5010
SF1S 3 RFPS T0FAlLUR 1FMPO5010
PORMCU|0F P115
PORMCU|0F P140
PORMCU|0F P123
PORMCU|0F P120
PORMCU|0F P137
PORMCU|0F P142
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P PORMCU|0F P
PORMCU|0F P PORMCU|0F P
RPAT TH ClRCUlT TWlC WlTH0UT R5TlNC
5TP-UP
WALklNC LUNC
WlTH ACkPACk
5lD
5TP-UP
HlLL/5TAlR RUN
FR0NT
5UAT
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 4 0|S1ANCF 125M1FMPON/A
RFPS 30 1FMPON/A
PORMCU|0F P112
PORMCU|0F P130
PORMCU|0F P113
PORMCU|0F P149
PORMCU|0F P126
5A7Uk0AY FlNl5Hk
5
U
N
0
A
Y
k
5
7
0
A
Y
20kC
PACk
20kC
PACk
20kC
PACk
20kC
PACk
BB / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK9
THlCH-HlCHT
0XIUMP
01
PORMCU|0F P
TRl-5T 3 (A0V)
TRl-5T 2 (A0V)
TRl-5T 1 (A0V)
1 5l55Y 5UAT (F0RMCUlD P127)
2 5lNCL-LC CLUT RlDC (F0RMCUlD P145)
FR0NT 5UAT
02
PORMCU|0F P
TRX
IUMP 5UAT
03
PORMCU|0F P
HANClNC
LC RAl5
01
PORMCU|0F P
TRX
Pl5T0L 5UAT
01
PORMCU|0F P
TRXPlk
02
PORMCU|0F P
TRX
CURT5Y 5UAT
02
PORMCU|0F P
A5
R0LL-0UT
03
PORMCU|0F P
5PLlT
5UAT
03
PORMCU|0F P
M0N0AY LC5 AN0 C0k
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRl-5T 3 (A0V) D0 2 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
02
RFPS 10 1FMPO4010
PORMCU|0F P126
TRX
IUMP 5UAT
03
RFPS 30 1FMPON/A
PORMCU|0F P133
HANClNC
LC RAl5
01
RFPS 10 1FMPO3010
PORMCU|0F P116
TRX
Pl5T0L 5UAT
RFPS 10 ACH 5lD 1FMPO3010
01
PORMCU|0F P131
TRXPlk
02
RFPS 10 1FMPO3010
PORMCU|0F P143
TRX
CURT5Y 5UAT
02
RFPS 10 ACH 5lD 1FMPO3010
PORMCU|0F P132
A5
R0LL-0UT
03
RFPS 10 1FMPO3010
PORMCU|0F P147
5PLlT
5UAT
03
RFPS 10 ACH LC 1FMPO3010
PORMCU|0F P128
10kC
PACk
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P123
TABATAlsee p23}
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 NCH DlP (F0RMCUlD P124)
2 TRXlCP5 CURL (F0RMCUlD P137)
PR55-UP
02
RFPS 10 1FMPO4110
PORMCU|0F P118
TRXFLY
03
RFPS 10 1FMPO3010
PORMCU|0F P135
PULL-UP
01
RFPS 10 1FMPO4010
PORMCU|0F P114
TRX
lNVRTD R0W
02
RFPS 10 1FMPO4010
PORMCU|0F P134
CHlN-UP
03
RFPS 10 1FMPO3010
PORMCU|0F P115
W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK9
5PRlNT
0|S1ANCF 20m
lNTRVAL ClRCUlT (A0V) D0 10 5T5 0F TH ClRCUlT WlTH0UT R5TlNC TWN M0V5 0R 5T5
I0C
0|S1ANCF 20m
7HUk50AY lN7kVAL5
PORMCU|0F P149 PORMCU|0F N/A
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
DlP
RFPS 10 1FMPO2010
PORMCU|0F P123
5UPR5T 1 (A0V) D0 10 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
CHlN-UP
RFPS 10 1FMPO2010
PORMCU|0F P115
Fkl0AY UPPk B00Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK9
5A7Uk0AY PYkAMl0
TRX
IUMP 5UAT
5
7
0
A
Y
mnsfltnss.cc.uk / 93
W
0
k
K
0
U
7
5
THlCH-HlCHT
0XIUMP
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRl-5T 3 (A0V) D0 2 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 5l55Y 5UAT (F0RMCUlD P127)
2 5lNCL-LC CLUT RlDC WlTH 10kC PACk0NHlP5 (P145)
TRX
IUMP 5UAT
02
RFPS 10 1FMPON/A
PORMCU|0F P133
FR0NT 5UAT
03
RFPS 30 1FMPO4010
PORMCU|0F P126
HANClNC
LC RAl5
01
RFPS 10 1FMPO3010
PORMCU|0F P116
TRX
Pl5T0L 5UAT
RFPS 10 ACH 5lD 1FMPO3010
01
PORMCU|0F P131
A5
R0LL-0UT
02
RFPS 10 1FMPO3010
PORMCU|0F P147
TRX
CURT5Y 5UAT
02
RFPS 10 ACH 5lD 1FMPO3010
PORMCU|0F P132
DRAC0N
L0WR
03
RFPS 5 1FMPO3010
PORMCU|0F P148
5PLlT
5UAT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P128
M0N0AY LC5 AN0 C0k
WK10
10kC
PACk
D0ALL
RP5 0N
0N LC,
THN5WAP
LC5
94 / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
NCH DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P124
TABATAlsee p23}
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 TRXTRlCP5 XTN5l0N(F0RMCUlD P140)
2 TRXlCP5 CURL (F0RMCUlD P137)
PR55-UP
02
RFPS 10 1FMPO4110
PORMCU|0F P118
TRX
FLY
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P135
PULL-UP
01
RFPS 10 1FMPO4010
PORMCU|0F P114
TRX
lNVRTD R0W
02
RFPS 10 1FMPO4010
PORMCU|0F P134
CHlN-UP
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P115
7U50AY UPPk B00Y
WK10
W
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5
5PRlNT
0|S1ANCF 30m
lNTRVAL ClRCUlT (A0V) D0 10 5T5 0F TH ClRCUlT WlTH0UT R5TlNC TWN M0V5 0R 5T5
I0C
0|S1ANCF 30m
PORMCU|0F P149 PORMCU|0F N/A
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK10
Fkl0AY UPPk B00Y
DlP
RFPS 10 1FMPO3010
PORMCU|0F P123
5UPR5T 1 (A0V) D0 10 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
CHlN-UP
RFPS 10 1FMPO3010
PORMCU|0F P115
W
0
k
K
0
U
7
5
5A7Uk0AY LC5
TRX
IUMP 5UAT
5
7
0
A
Y
9B / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
M0N0AY LC5 AN0 C0k
WK11
THlCH-HlCHT
0XIUMP
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRl-5T 3 (A0V) D0 2 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 5l55Y 5UAT (F0RMCUlD P127)
2 5lNCL-LC CLUT RlDC WlTH 10kC PACk0NHlP5 (P145)
TRX
IUMP 5UAT
02
RFPS20, 15, 10RFS1 10sec 1FMPON/A
PORMCU|0F P133
FR0NT 5UAT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO4010
PORMCU|0F P126
DRAC0N
L0WR
01
RFPS 5 1FMPO3010
PORMCU|0F P148
TRX
Pl5T0L 5UAT
RFPS 10 ACH 5lD 1FMPO3010
01
PORMCU|0F P131
HANClNC
LC RAl5
02
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P116
TRX
CURT5Y 5UAT
02
RFPS10, 6, 4/5RFS110sec1FMPO4010
PORMCU|0F P132
A5
R0LL-0UT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P147
5PLlT
5UAT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P128
10kC
PACk
D0ALL
RP5 0N
0N LC,
THN5WAP
LC5
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P123
TABATAlsee p23}
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 NCH DlP (F0RMCUlD P124)
2 TRXlCP5 CURL (F0RMCUlD P137)
PR55-UP
02
RFPS 10, 6, 4 RFS1 10sec 1FMPO4110
PORMCU|0F P118
TRXFLY
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P135
PULL-UP
01
RFPS 10 1FMPO4010
PORMCU|0F P114
CHlN-UP
02
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P115
TRX
lNVRTD R0W
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO4010
PORMCU|0F P134
W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5
WK11
5PRlNT
0|S1ANCF 40m
lNTRVAL ClRCUlT (A0V) D0 10 5T5 0F TH ClRCUlT WlTH0UT R5TlNC TWN M0V5 0R 5T5
I0C
0|S1ANCF 40m
PORMCU|0F P149 PORMCU|0F N/A
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
DlP
RFPS 10 1FMPO4010
PORMCU|0F P123
5UPR5T 1 (A0V) D0 10 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
CHlN-UP
RFPS 10 1FMPO4010
PORMCU|0F P115
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
5A7Uk0AY LC5
WK11
TRX
IUMP 5UAT
5
7
0
A
Y
10kC
PACk
PORMCU|0F P129
mnsfltnss.cc.uk / 103
W
0
k
K
0
U
7
5
M0N0AY LC5 AN0 C0k
WK12
THlCH-HlCHT
0XIUMP
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRl-5T 3 (A0V) D0 2 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 5l55Y 5UAT (F0RMCUlD P127)
2 5lNCL-LC CLUT RlDC WlTH 15kC PACk0NHlP5 (P145)
TRX
IUMP 5UAT
02
RFPS20, 15, 10 RFS1 10sec 1FMPON/A
PORMCU|0F P133
FR0NT 5UAT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO4010
PORMCU|0F P126
DRAC0N
L0WR
01
RFPS 5, 3, 2 RFS1 10sec 1FMPO3010
PORMCU|0F P148
TRX
Pl5T0L 5UAT
RFPS 10-15 ACH 5lD 1FMPO5010
01
PORMCU|0F P131
HANClNC
LC RAl5
02
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P116
TRX
CURT5Y 5UAT
02
RFPS 10-15 ACH 5lD 1FMPO5010
PORMCU|0F P132
A5
R0LL-0UT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P147
5PLlT
5UAT
03
RFPS 10-15 ACH 5lD 1FMPO5010
PORMCU|0F P128
10kC
PACk
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
D0ALL
RP5 0N
0N LC,
THN5WAP
LC5
104 / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
WK12
DlP
01
RFPS 10-15 1FMPO5010
PORMCU|0F P123
TABATAlsee p23}
TRl-5T 2 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
TRl-5T 1 (A0V) D0 3 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
1 NCH DlP (F0RMCUlD P124)
2 TRXlCP5 CURL (F0RMCUlD P137)
PR55-UP
02
RFPS 10-15 1FMPO5010
PORMCU|0F P118
TRXFLY
03
RFPS 10-15 1FMPO5010
PORMCU|0F P135
PULL-UP
01
RFPS 10-15 1FMPO5010
PORMCU|0F P114
CHlN-UP
02
RFPS 10-15 1FMPO5010
PORMCU|0F P115
TRX
lNVRTD R0W
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO4010
PORMCU|0F P134
W
0
N
5
0
A
Y
k
5
7
0
A
Y
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5
5PRlNT
0|S1ANCF 50m
lNTRVAL ClRCUlT (A0V) D0 10 5T5 0F TH ClRCUlT WlTH0UT R5TlNC TWN M0V5 0R 5T5
I0C
0|S1ANCF 50m
PORMCU|0F P149 PORMCU|0F N/A
106 / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
WK12
DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P123
5UPR5T 1 (A0V) D0 10 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
CHlN-UP
02
RFPS 10 1FMPO4010
PORMCU|0F P115
TABATAlsee p23}
1 PR55-UP (F0RMCUlD P118)
2 TRXlNVRTD R0W(F0RMCUlD P134)
W
0
k
K
0
U
7
5
5A7Uk0AY LC5
TRX
IUMP 5UAT
5
7
0
A
Y
15kC
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,
s rew s.sllslle ss sr lrtersttl.e lssae
er lPsJ, lPlere, KlrJle llre srJ krJrelJ srJ \lrJews Je.ltes. Lstl eJltler ls fall
ef etjert sJ.lte er lew te lallJ mastle, sleJ leJ, fst srJ lmjre.e ,ear sjertlr
jerfermsrte, srJ rew tlst temes slerslJe rest lrtersttl.e festares lrtlaJlr
.lJee tertert srJ tle sllllt, te ss.e srJ stere ,ear fs.earlte werkeats.
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8earch fcr Heu
,
s lltuess uK uaatlue cu ycur aevlce aua acwulcaa the a tcaayl
Te make
regress and
ave|d |njury,
yeu have
te get the
meves r|ght.
Here's hew
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
kN-HlCHT 0XIUMP k
5tand |n front of a knee-h|gh box w|th
your feet shou|der-w|dth apart.
!ump up onto the box, |and|ng
as soft|y as poss|b|e w|th both
your feet on top of the box.
Pause, then step back down to the start.
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
THlCH-HlCHT 0XIUMP T
5tand |n front of a th|gh-h|gh box w|th
your feet shou|der-w|dth apart.
!ump up onto the box, |and|ng as
soft|y as poss|b|e w|th both of
your feet on top of the box.
Pause, then step down back to the start.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand fac|ng a bench or box and p|ace
one foot on |t. Lnsure that you p|ace your
who|e foot on the bench.
Push up so both feet are on the bench.
5tep down w|th the f|rst |eg and then the
second to return to the start|ng pos|t|on.
Comp|ete a|| the reps w|th the same
|eg f|rst, then sw|tch so that you step up
w|th the other |eg f|rst.
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tand s|de-on to a bench or box and p|ace
one foot on |t. Lnsure you |eave enough
roomfor the other foot.
Push up so both feet are on the bench.
5tep down w|th the second |eg and then
the f|rst to return to the start pos|t|on.
Comp|ete a|| the reps w|th the same |eg
f|rst, then turn round and sw|tch so that
you step up w|th the other |eg f|rst.
5lD 5TP-UP 5
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d the bar w|th an overhand gr|p,
pa|ms fac|ng away fromyou, hands
shou|der-w|dth apart and w|th your
body |n a dead hang.
keep|ng your core t|ght, pu|| up unt|| your
ch|n |s above the bar.
Pause, then |ower yourse|f back to a dead
hang under contro|.
mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
Ho|d the bar w|th an underhand gr|p,
pa|ms fac|ng towards you, hands
shou|der-w|dth apart and w|th your
body |n a dead hang.
keep|ng your core t|ght, pu|| up unt|| your
ch|n |s above the bar.
Pause, then |ower yourse|f back to a dead
hang under contro|.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Hang froma bar us|ng an overhand gr|p
w|th your hands s||ght|y w|der than
shou|der-w|dth apart.
Ra|se your |egs unt|| your knees are at
|east |eve| w|th your h|ps.
Return your |egs to the start under contro|.
HANClNC LC RAl5 H
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Hang fromthe bar w|th your arms just
w|der than shou|der-w|dth apart and your
pa|ms fac|ng forwards.
Pu|| your knees up |nto a d|agona| tuck
to one s|de.
Lower s|ow|y and avo|d sw|ng|ng.
Repeat to the other s|de.
HANClNC TWl5TlNC kN RAl5 H
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tart w|th your hands shou|der-w|dth
apart and your body comp|ete|y stra|ght
fromhee|s to shou|ders.
|ower yourse|f unt|| your chest a|most
touches the f|oor.
Pause, then return to the start pos|t|on by
press|ng down through your hands and
stra|ghten|ng your arms.
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tart w|th your hands tw|ce shou|der-
w|dth apart and your body stra|ght from
hee|s to shou|ders.
Lower your chest to jsut above the f|oor. Pause, then return to start pos|t|on by
press|ng down through your hands and
stra|ghten|ng your arms.
WlD-ARMPR55-UP W
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Cet |nto a press-up pos|t|on and p|ace
your hands c|ose together so your |ndex
f|ngers and thumbs forma d|amond.
W|th your body comp|ete|y stra|ght from
hee|s to shou|ders, |ower your chest to
just above the f|oor.
Pause, then return to the start pos|t|on by
press|ng down through your hands and
stra|ghten|ng your arms.
DlAM0ND PR55-UP D
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Cet |nto a press-up pos|t|on w|th your
hands just w|der than shou|der-w|dth
apart and your body |n a stra|ght ||ne.
Lower yourse|f to the bottomphase,
pu|||ng one knee up and out to the s|de so
that |t a|most touches your e|bow.
Repeat to the other s|de.
5PlDR-MANPR55-UP 5
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on the ground w|th your head and feet
f|at on the f|oor, your |egs bent and your
hands at your temp|es.
Use your core to ra|se your
torso fromthe ground unt|| your
e|bows touch your knees.
Lower back to the start pos|t|on.
mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
5tart w|th your arms stra|ght and your
shou|ders d|rect|y above your hands,
keep|ng your h|ps stra|ght.
Bend your |egs, cross your ank|es
beh|nd you and |ower your body
unt|| your e|bows are at 90`.
Push your body back up unt|| your arms
are stra|ght.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
P|ace your hands on the edge of a bench
or box. 5tra|ghten your arms and pos|t|on
hee|s away fromyou w|th |egs stra|ght.
Lower your body under contro| by bend|ng
your arms unt|| your e|bows are at 90`.
Ra|se your body back to the start by
push|ng through your hands.
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart
and your arms across your chest.
5quat by bend|ng your knees forward.
keep your back stra|ght and your knees
po|nt|ng |n the same d|rect|on as your feet.
Lower unt|| your th|ghs are at |east
hor|zonta|, then return to the start
by push|ng through your hee|s and
stra|ghten|ng your |egs.
0DYWlCHT 5UAT
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand w|th your feet just w|der than
shou|der-w|dth apart crad||ng a backpack
|n your arms.
5quat by bend|ng your knees forward,
keep|ng your back stra|ght and your knees
po|nt|ng |n the same d|rect|on as your feet.
Lower unt|| your th|ghs are at |east
hor|zonta|, then return to the start
by push|ng through your hee|s and
stra|ghten|ng your |egs.
FR0NT 5UAT F
mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart,
ho|d|ng a bar or support w|th one arm.
keep|ng your h|ps and wa|st stra|ght,
bend your knees and a||owyour
body to fa|| s|ow|y backwards as
your knees come forward.
A||owyour hee|s to r|se from
the f|oor and |ower yourse|f unt||
there's a bend of at |east 90` |n your
knees. 1hen return to the start.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand w|th the toes of one foot on a box,
bench or post about a metre beh|nd you.
keep your body upr|ght and core t|ght.
5quat down on your front |eg unt|| your
rear knee |s around 3cmfromthe f|oor.
Pause, then dr|ve through your front |eg to
return to the top pos|t|on.
Comp|ete a|| your reps on one s|de and
then repeat on the oppos|te |eg.
mnsfltnss.cc.uk /
F
0
k
M
C
U
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0
5
Proma stand|ng pos|t|on, take a |arge step
forward and squat down on your front |eg,
keep|ng your body upr|ght and tak|ng your
rear knee to just above the f|oor.
Push through your front |eg and |et your
rear |eg step through. At the bottomof the
move, don't |et your front knee go ahead
of your front foot.
Repeat the move w|th the oppos|te |eg.
WALklNC LUNC W
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand wear|ng a backpack conta|n|ng the
we|ght spec|f|ed |n the workout.
1ake a |arge step forward and squat
down on your front |eg, keep|ng your
body upr|ght and tak|ng your rear knee
to just above the f|oor.
Push through your front |eg and |et your
rear |eg step through.
Repeat the move on the oppos|te |eg.
WALklNC LUNC WlTH ACkPACk W
mnsfltnss.cc.uk /
F
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5
Ho|d|ng the 1RX straps w|th your arms
s||ght|y bent, stand on one |eg, ho|d|ng
the other s||ght|y forward.
5quat down on your stand|ng |eg, a||ow|ng
the other |eg to r|se wh||e keep|ng |t
a|most stra|ghtI so that |t's para||e| w|th
the f|oor at the |owest po|nt of the squat.
0r|ve through the foot of the stand|ng |eg
to return to the start pos|t|on.
TRXPl5T0L 5UAT T
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d|ng the 1RX straps w|th your arms
s||ght|y bent, stand on one |eg w|th the
other |eg s||ght|y beh|nd you, tucked under
your backs|de.
5quat down on your stand|ng |eg, ||ft|ng
your oppos|te foot so that the |ower ha|f of
the |eg |s para||e| to the f|oor at the |owest
po|nt of the squat.
0r|ve down through the foot of your
stand|ng |eg to return to the start pos|t|on.
TRXCURT5Y 5UAT T
mnsfltnss.cc.uk /
F
0
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5
Ho|d|ng the hand|es of the 1RX w|th your
e|bows very s||ght|y bent and your feet
shou|der w|dth apart, squat down unt||
your knees are at |east 90`.
Lxp|ode |nto a jump as h|gh as poss|b|e. As your feet return to the f|oor, soften
your knees and |ower under contro| |nto a
squat, then repeat.
TRXIUMP 5UAT T
M|L|1ARY P|1NFSS
F
0
k
M
C
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0
5
F0kMCUl05
Ho|d the 1RX taut |n front of you, w|th
stra|ght arms and feet shou|der-w|dth
apart, then step your feet forward unt||
your body |s around 45` to the f|oor.
Pu|| your body up powerfu||y unt|| the
hand|es are to e|ther s|de of your chest
and your arms are bent.
Pause, then |ower yourse|f under contro|,
keep|ng your body stra|ght and your feet
|n the same pos|t|on throughout the move.
TRXlNVRTD R0W T
mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart
and the 1RX hand|es he|d out ahead of
you just w|der than shou|der-w|dth apart.
Lower your body towards the f|oor by
push|ng your arms forward.
keep|ng your body |n a stra|ght ||ne, push
the 1RX hand|es out unt|| your arms are |n
||ne w|th your shou|ders.
0rawyour arms |n to return to the start.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Cet |nto the same start pos|t|on
as you wou|d for the 1RX
|nverted rowsee pJ34I.
keep|ng your arms s||ght|y bent, perform
a reverse f|ye to pu|| your body upwards,
ensur|ng that your core |s t|ght and your
body rema|ns stra|ght.
Dnce your arms are at about 20` to your
body, |ower s|ow|y back to the start.
TRXRVR5 FLY T
mnsfltnss.cc.uk /
F
0
k
M
C
U
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0
5
5tand w|th your feet shou|der-w|dth apart,
ho|d|ng the 1RX hand|es |n front of you
w|th pa|ms fac|ng up and your hands a|so
shou|der-w|dth apart.
Lean back so that you're on your hee|s
s||ght|y, keep|ng your body stra|ght from
head to hee|s.
Pu|| your hands towards your face by
bend|ng your arms. When your forearms
are para||e| to the f|oor, return to the start.
TRXlCP5 CURL T
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d 1RX hand|es w|th an overhand gr|p,
feet shou|der-w|dth apart. Lxtend your
arms and |ean forward unt|| your body |s
at 45` to the f|oor.
Promth|s pos|t|on, ra|se your arms, gett|ng
your body as c|ose to the f|oor as you can.
keep your arms and body stra|ght.
Return the start pos|t|on by pu|||ng your
arms back down.
TRX5UPRMAN T
mnsfltnss.cc.uk /
F
0
k
M
C
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l
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5
W|th your feet |n the 1RX st|rrups, get |nto
the p|ank pos|t|on.
keep|ng your hee|s, knees, h|ps and
shou|ders |n ||ne, stra|ghten your arms
unt|| your nose |s |eve| w|th your e|bows
and dr|ve your feet backwards.
Return to the start pos|t|on under contro|,
keep|ng your body stra|ght.
TRXPLANk5AW T
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d the 1RX hand|es w|th your body
|ean|ng forward, your e|bows bent and
your upper arms para||e| w|th the f|oor.
Push your body up by extend|ng your
arms, keep|ng your body stra|ght.
Lower yourse|f back to the start pos|t|on
by bend|ng your arms, keep|ng your upper
arms para||e| w|th the f|oor.
TRXTRlCP5 XTN5l0N T
mnsfltnss.cc.uk /
F
0
k
M
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5
W|th your feet |n the 1RX st|rrups, get
|nto a press-up pos|t|on w|th your hee|s,
knees, h|ps and shou|ders |n ||ne.
keep|ng your shou|ders over your hands
not |n front of themI, pu|| your knees |n
to your chest.
Pause, then extend your |egs to return to
the start pos|t|on.
TRXkN5 T0CH5T T
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Cet |nto a press-up pos|t|on w|th your
feet |n the 1RX st|rrups. Wa|k your hands
backwards to ra|se your feet as h|gh as
you can - the goa| be|ng a handstand.
|n a handstand pos|t|on, |ower your head
unt|| |t's about J0cmfromthe ground by
bend|ng your arms. keep your core t|ght.
Push through your hands to return to the
start. You need to keep tens|on |n the 1RX
throughout to ma|nta|n the handstand.
TRXHAND5TAND 5H0ULDR PR55 T
mnsfltnss.cc.uk
F
0
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W|th your feet |n the 1RX
st|rrups, get |nto a press-up
pos|t|on w|th your hee|s, knees,
h|ps and shou|ders |n ||ne.
keep|ng your shou|ders
over your hands not |n
front of themI, ra|se your
backs|de towards the sky,
keep|ng your |egs stra|ght.
Dnce you are |n a t|ght
|nverted V pos|t|on, |ower
back to the start.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on your back on the f|oor w|th your
hee|s |n the 1RX st|rrups. 1hen ||ft your
h|ps so they're |n ||ne w|th your shou|ders
and knees.
Push your h|ps up and bend your knees to
forma br|dge shape.
Pause for a second, then
return to the start.
TRXHAM5TRlNC RlDC T
mnsfltnss.cc.uk /
F
0
k
M
C
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5
L|e on your back on the ground w|th
your arms crossed over your chest.
L|ft one |eg and bend the other so
that your foot |s f|at on f|oor.
Ra|se your body by push|ng down through
the bent |eg and ||ft|ng your h|ps, keep|ng
your extended |eg stra|ght.
Lower under contro| to return to the start.
Comp|ete a|| the reps on one s|de before
sw|tch|ng to the oppos|te s|de.
5lNCL-LC CLUT RlDC 5
M|L|1ARY P|1NFSS
F
0
k
M
C
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0
5
F0kMCUl05
L|e on your back w|th your arms and |egs
stretched out.
Use your core musc|es to br|ng your arms
and |egs together above you.
Dnce they've touched, |ower s|ow|y back
to the start pos|t|on.
mnsfltnss.cc.uk /
F
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knee| on the f|oor ho|d|ng the hand|es of
an abs whee| w|th an overhand gr|p. Lean
over the whee| w|th your arms extended
and your knees, h|ps and shou|ders |n ||ne.
W|th your arms stra|ght, ro|| the whee| out
as far as poss|b|e, |ower|ng your body.
W|thout |ett|ng your upper body touch the
f|oor, ra|se aga|n by f|ex|ng your h|ps and
pu|||ng your arms back to the start.
A5 R0LL-0UT A
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on the f|oor w|th your head just |n front
of a pu||-up bar post. Cr|p the post beh|nd
your head w|th both hands.
1ense your core and ||ft your |egs so they
po|nt up and on|y your upper back and
head are on the f|oor.
Lower your feet s|ow|y back to the
ground, keep|ng your body stra|ght.
DRAC0NL0WR D
mnsfltnss.cc.uk /
F
0
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5
Run up sta|rs, be|ng carefu| not to tr|p. |f you're exerc|s|ng outs|de,
do h||| runs |nstead.
HlLL/5TAlR RUN H
SPFC|AL PORCFS P|1NFSS
Yeur tra|n|ng w|ll be
fer neth|ng |f yeu den't
eat the r|ght feed te
fuel yeur bedy. Here's
hewyeu de that
152 / M|L|1ARY P|1NFSS
N
utr|t|en |s erhas the
mest |mertant facter |n
transferm|ng yeur bedy
because when dene reerly
|t creates metabel|c t|ssue
(muscle) and reduces bedy fat.
Lewer|ng yeur bedy fat reveals
the muscle beneath se that yeu
start te leek leaner and mere
'r|ed'. Meanwh|le, creat|ng
mere metabel|c t|ssue net enly
means there's mere te see but
alse means there's mere demands
fer caler|es, wh|ch eats |nte bedy
fat steres, mak|ng yeu leaner st|ll.
Fatlng rlght mans ccnsumlng
adquat prctln. Fatlng 20g
vry thr hcurs p|us 30-50g
aftr xrcls ls lda|. Studls
shcwthat dclng thls lncrass
musc| bul|dlng by 40-50.
Ycu a|sc nd tc at mlnlma|
carbchydrats mcst cf th tlm
whl| nsurlng that ycu tak ln
adquat carbs at th rlght tlm tc
fu| lntns ssslcns. 1hls rqulrs
carfu| p|annlng bcaus th bcdy
stcrs xcss carbchydrat as fat.
Plna||y, mak sur vgtab|s
such as cau|lf|cwr, pak chcl, brcccc|l,
splnach, ka| and cabbag fcrma |arg
part cf ycur dal|y dlt, bcaus thy
hav a|| th vltamlns and mlnra|s
ycu nd tc mak th bcdy functlcn
ccrrct|y. Add scm gccd fats frcmcl|y
flsh and ycu hav a prtty gccd dlt.
|n th fcrcs, fccd lsn't ra||y a
ccncrn bycnd just gttlng lt 'dcwn
ycur nck'. Pccd ls fu| - lt's as
slmp| as that. Ycu nd tc at a |ct
and whnvr ycu can bcaus ycu
nvr kncwwhn lt mlght b ycur
|ast ma| fcr a whl|. Fach cf a
Marln's thr dal|y ma|s has a
dcnt prcpcrtlcn cf prctln, a |ct cf
carbs (fcr fu|l and p|nty cf fats.
Ratlcn packs ar usd cn
cpratlcns, wlth frsh ratlcns such
as frult, vgtab|s and brad
prcvldd whn aval|ab|. Othrwls
bcl|-ln-th-bag cr frz-drld
ratlcns ar th crdr cf th day. 1h
cn|y ccnsldratlcn whn atlng
ratlcns ls tc at a|| cf lt. |t lsn't
unusua| fcr sc|dlrs tc |cs musc|
whn cn ratlcns fcr a |cng tlm.
What dcs that t|| us7 |f ycu dcn't
tak ln ncugh ca|crls and prctln,
ycur bcdy wl|| brak lts|f dcwn.
1h rlght dlt ls vn mcr lmpcrtant than th rlght tralnlng
prcgramm - ycu wcn't maxlmls ycur galns wlthcut lt
FUL Y0UR
TRAlNlNC
'Lewering yeur bedy fat reveals the
muscle beneath se that yeu start te
leek leaner and mere "ripped'
mnsfltnss.cc.uk
Tl
Cet the free MyF|tnessPal
a en yeur smarthene and leg
everyth|ng yeu eat. lt has a barcede
scanner and a huge database ef
nutr|t|enal |nfermat|en, and yeu
can adjust the ert|en s|ze fer
we|ghts and s|zes that aren't |n |t.
lt's the best teel l've feund fer
see|ng hewmuch carbehydrate
there |s |n an ale er sweet
etate, say.
mnsfltnss.cc.uk / 155
k0TlN
Chlckn brast
Chlckn thlghs (wlth skln cn
cnc cr twlc pr wkl
1urky brast
1urky mlnc
Lan bf mlnc
Stak
Lan gammcn
Lan ham
Lan pcrk
1una
Sa|mcn
Mackr|
Sardlns
1rcut
Haddcck
Ccd
Pc||cck
Prawns
Crab
Fggs
0AlkY
Crk ycgurt
Ccttag chs
Whc| ml|k (mcr nutrltlcus than
sklmmd cr sml-sklmmdl
k0TlN 50LMNT5
Why prctln lsc|at
(ccncntrat lf cn a budgtl
Casln prctln
Scya/gg/hmp/pa
prctln (lf vgtarlanl
0THk 50LMNT5
Mu|tlvltamln
Vltamln 0
Omga 3 flsh cl|
ZMA cr magnslumspray
Cratln
CAkB0HY0kAT
Swt pctatcs
Pcrrldg/catma|
ulnca
!asmln rlc
Basmatl rlc
Ry crlspbrad
Rlc caks
P|aln pcpccrn
V0TABL5
Brcccc|l
Cau|lf|cwr
Pak chcl
Splnach
Ka|
Crn bans
Asparagus
Pas
Bruss|s sprcuts
Aubrgln
Ccurgtt
Squash
Stlr-fry bags
Mlxd grn sa|ad
mnsfltnss.cc.uk / 161
Fk0lT
0cn't gc cvrbcard cn frult bcaus
lt's r|atlv|y hlgh ln sugar. Brrls
ar th bst fcrmtc at. |f ycu
want mcr vltamlns and mlnra|s,
vgtab|s ar cftn a bttr chclc.
B|ubrrls
Strawbrrls
Raspbrrls
B|ackbrrls
Chrrls
Craps
App|s
Bananas (pcst-wcrkcut
cn|y - thlr srctcnln can
mak ycu f| s|pyl
Pach
Par
Klwl frult
Plnapp|
FAT5
Ol|y flsh (sa|mcn, mackr|,
trcut, sardlns spcla||yl
Avccadc
Nuts and J00nut buttrs
(ncn wlth hydrcgnatd cl|sl
Ccccnut cl|
O|lv cl|
0alry
Plsh cl| capsu|s
50LMNT5
Peele get far tee wraed u |n sulements.
As the name |nd|cates, they're sulementary
te yeur d|et - they aren't the ma|n event and
can enly hel yeu ebta|n a geal. They can't de
the werk fer yeu. ln Reyal Mar|ne cemmande
recru|t tra|n|ng, the recru|ts aren't allewed te
take sulements, yet they st|ll manage te bu|ld
lets ef lean muscle. l'mnet say|ng sulements
are net valuable - l bel|eve they can be a great
asset - but a cemmande can't always take them
dur|ng eerat|ens, se |t's geed fer the bedy te
be able te rea|r and greww|theut them.
As fer wh|ch sulements te take dur|ng th|s
regramme, we want te retect current muscle
and ga|n mere. We alse want te lewer bedy fat
and ensure a streng |mmune systemand bed|ly
funct|ens. W|th that |n m|nd, here's what l adv|se.
1
WHY PR0TlN(|selate |f ess|ble fer fast d|gest|en).
0ne scee befere tra|n|ng and 1-1.5 scees after tra|n|ng
2
CA5lNPR0TlN(slewd|gest|ng)
0ne scee befere bed
3
0MCA3 Fl5H0lL
0ne tablet a day
4
MULTlVlTAMlN
0ne tablet a day
5
CRATlN
etween and ene scee after tra|n|ng (yeu can try |t
befere tra|n|ng tee te see |f |t |mreves yeur energy levels)
6
VlTAMlND
0ne tablet a day |n w|nter
7
ZMA0R MACN5lUM
0ne sray a day
0
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L||te so|d|ers are among the f|ttest peop|e |n the
wor|d. 5pec|a| Porces Commandos such as the
Br|t|sh Roya| Mar|nes are put through |engthy and
arduous tra|n|ng to ensure they have the strength,
endurance and fort|tude to carry out d|ff|cu|t m|||tary
act|ons at a moment's not|ce.
1h|s programme, des|gned and demonstrated
by Roya| Mar|nes phys|ca| tra|n|ng |nstructor 5ean
Lerw|||, w||| cha||enge your body - us|ng a m|n|mum
of k|t - over J2 weeks to get you |n 5pec|a| Porces
shape. 0o these workouts and you'|| be r|pped,
strong and ready for anyth|ng.
www.magbooks.com
lN I2 wk8 808N lkt 80ll0 8t8N0th
5PClAL F0RC5
TRAlNlNC PLAN