SQUADRON GOALS VINCENT CIOLINO
Military man turned PT Ciolino gives you a twoman HIIT circuit that will test your mettle against your spotter’s
01 HEX- BAR DEADLIFT 5 SETS OF 8 REPS
As your largest muscles are concentrated in your lower body, it’s only right you fire up your legs first. Standing inside a hex-bar, bend at your hips and grab hold of the bar with your palms facing in toward your body and arms straight ( A). Being careful not to round your back, stand up by driving your hips forward ( B). Hold for one count then lower back to the floor.
02 SLED PUSH SPRINT TIME IT TAKES PARTNER
Where deadlifts help to develop explosive power, these weighted sprints will get to work on your endurance capacity. Get as low to the ground as you can, holding on to the sled with outstretched arms ( A), then sprint as fast as possible ( B). Think about performing long and powerful strides to ensure maximal muscle recruitment. And keep bloody fighting.
Think you can tackle an army training regimen? It’s time to put your muscle where your mouth is. This rapidfire circuit mixes low-rep, heavy lifts with high-intensity moves for an all- out assault on your fat stores. Recruit a spotter and do battle
03 LANDMINE PRESS 5 SETS OF 10 EACH SIDE
Just like in a military press, the aim here is to avoid using your legs to jerk the weight up. Not only will this build stronger shoulders, shifting the weight to one side will hit your obliques, too. Raise the bar to shoulder height with one arm, the other out to the side. Explosively press the weight up and out in front of you ( A). Pause, then slowly return it to your shoulders ( B).
04 TRX PIKE TIME IT TAKES PARTNER
Adopt a press-up position with both feet secured in the stirrups ( A). Having your feet elevated off the floor means your core is constantly being engaged to stabilise your body. Tense your abs, exhale and, keeping your legs straight, raise your glutes as high as you can to create a triangle shape with your body ( B). Hold for one count before lowering back to the start.
05 SKI ERG 500M
It’s a race against your buddy to finish. With hands and feet shoulder-width apart, grab the handles overhead ( A) and drive them down to your quads with arms straight and knees bent ( B). Extend your arms back up and straighten out your body to return to the start. Go for 500m to complete the workout, then stand proud (if you can) in sweaty victory. We salute you.