FITNESS TEST
If you’re doing it right, this test will confirm it. The Centurion consists of 10 rounds of 100 reps completed as fast as you can. Repeat it every three weeks to chart your progress. Good luck
01 \ BENCH JUMP OVERS 25 REPS, 10 ROUNDS, NO REST
Stand next to the bench, grasping it with both hands ( A). Jump over with both feet while keeping hold of the bench, landing on the other side ( B). Continue hopping back and forth, landing lightly each time. For more momentum, try to bounce straight into each rep. Complete 25 reps before moving on to stepovers.
02 \ LATERAL STEP OVERS 25 REPS, 10 ROUNDS, NO REST
Stand to the right side of the bench and place your left foot on top ( A). Push through your left heel, raising your right foot onto the bench and dropping your left foot to the floor the opposite side ( B). This will really lift your speed, agility and balance. The aim is to bound as fast as you can. Your legs will be burning before the bear crunches.
03 \ BEAR CRUNCHES 25 REPS, 10 ROUNDS, NO REST
Moves don’t come much more primal than this. Assume a press-up position and then, crunching your core as you turn, bring your right knee towards your left elbow ( A). Try to move as smoothly as you can, more lithe tiger than bear. Repeat the move on the opposite side ( B). That’s two reps. Just 23 more before the toe taps.
04 \ BENCH TOE TAPS 25 REPS, 10 ROUNDS, NO REST
There’s no letting up with the intensity as you move back to the bench. Set one foot on top, the other foot on the ground ( A). Jump, and swap your feet over, tapping the bench lightly with your toes ( B). Once you’ve done 25 reps, rest if you need to, then back to the jump overs. Ten rounds earns you your time. Make a note and smash it in three weeks.