EXPEDITION FITNESS

ONE OF THE WILD TRAINING WORKOUTS STEVE BACKSHALL USES TO MAINTAIN FUNCTIONAL STRENGTH WELL INTO HIS FORTIES

1. BAG WORK

REPS: 3 mins REST: 1 min SETS: 3 Muay Thai – so punches, elbows, knees and kicks. Perfect punches and powerful kicks are less important than getting your heart rate up and nervous system primed for the work to come.

2. CHAIN AROUND THE WORLD

REPS: 20 (left and right) REST: 30 secs SETS:

3 Start with the chain hanging in front your thighs, with a good grip on each end.

Lift your right elbow high and aim to get your right hand over your left shoulder.

Pass the chain around your shoulder, until it sits vertically down your back.

Then bring your left elbow high and aim to get your left hand over your right shoulder. Try to create a smooth, continuous loop. Make the sure the chain passes both shoulder blades behind you.

Reverse to complete in both directions.

3. ARCHER PRESS-UP WITH BARBELL

REPS: 45 secs REST: 15 secs SETS: 6

With the barbell on the floor, assume a press-up position and reach out one hand to hold the middle of the bar.

Keep that arm straight as you slowly roll the bar away from you.

With your arm extended, perform a press-up, keeping your other elbow tight in to your side. Too hard? You can drop to your knees as a regression.

4. PARALLEL BAR DIP TO V SIT

REPS: To failure REST: 60 secs SETS: 3-4 Set up in a strong support position, with shoulders depressed and elbows locked. Perform a dip to the full range of movement. Lockout your arms at the top. Lift your legs to either a tuck sit, L sit or V sit position. Try to lower your legs slowly to get the most from the reps.

5. SALMON LADDER

REPS: 8 (4 up, 4 down) REST: As needed Hang from the lowest bar. Pull up explosively while you lift your knees. Lifting your knees up quickly will give you more time and height in the air to grab the next bar.

SETS: 3-4 Pull up and drop down on two low bars, before trying to progress to the high bars, to make sure you're competent with the technique.

6. POWER CLUBS (LATERAL TORCH LIFT)

REPS: 30-45 secs REST: 30 secs SETS: 3-4

Lift the clubs so they both sit behind your back, with your elbows high.

Now raise them slightly, as if starting a triceps press.

Rather than locking out the triceps press, lift the clubs out to the sides.

Lift them to a torch position, where the clubs are held vertically – in line with your hips.

The progression would be to go from the torch hold into the axe hold, where you lock your arms out in line with your shoulders, keeping the clubs vertical.

Return to the start position by reversing the movements.

7. TYRE HIT

REPS: 60 secs REST: 30 secs SETS: 4

Keep your stance square to the tyre.

Hold the hammer at the bottom of the handle with one hand, and near the head with the other.

Lift the hammer around your shoulder until it’s high overhead.

Now give it plenty of momentum as you drive it down, before you slide your top hand down to the bottom of the handle.

Pull down through your lats, chest, abs and arms. Once you hit the tyre, catch the head of the hammer with your other hand.

Repeat as an alternating swing, so a different hand catches the head each time you hit the tyre.

8. TYRE FLIP

REPS: 60 secs REST: 2 mins SETS: 3 Set up with your chest and shoulders touching the top edge of the tyre. Keep your weight on the balls of your feet, with your heels in the air. Take a deep breath and lengthen your upper back. Now drive at roughly a 45-degree angle, as this is the direction the tyre will move. Make your first step as big as possible and don’t stop – keep running into the tyre. Flip your hands over and push all the way through. If you make your first step big enough you can make your second step a knee into the tyre, which can flip it over faster.