Hands up who needs a gentle nudge in the right direction to get fit? If you’ve raised your hand, we don’t just have a nudge for you – we’ve got the complete catapult into fitness.
Steve Willis, also known as Commando Steve, is one of the expert trainers on The Biggest Loser, having participated on the show for 6 seasons to help Australians adapt a new lifestyle to get fit and healthy. The fitness guru also offers a wider get-fit-tool to everyone who needs a push in the right direction with online fitness programs.
In March, Commando Steve’s GetCommandoFit is launching Mission 2 with its latest health and fitness plan Get Active. The plan is providing an entry level approach to getting fit and healthy, so there’s no better time to start planning the fit and healthy mind and body you’ve been dreaming of.
Utilising no exercise equipment at all, the new ‘Get Active’ workout plan reintroduces everyday functional movements back into your life. And with simple and easy-to-follow meal plans, recipes and shopping lists, GetCommandoFit works on the simple principle of including good, quality foods for a holistic improvement to health and wellbeing.
Ready to get moving? Get your complete commando workout here:
WORKOUT
Warm Up
5 minutes skipping practice (double unders)
then…
10 Push ups
10m Inch Worm
10 Squats
10 Burpees
Conditioning
Complete 3 rounds
30 second circuit of as many repetitions as you can of each exercise:
- Skipping – double unders if capable
- Dumbbell Power Clean 10kg
- Sit ups
- Squat
- Push ups
- 1 x 20m Shuttle run, each lap = 1 rep
Rest for 1 minute
Hang Clean:
- 6 reps x 4 sets
- Focus is on Functionality, form, technique and range of movement (ROM)
- 1 minute rest
- Accumulate 90 seconds of Supine Bridge
Rest for 1 minute
HOW TO DO THE EXERCISES
WARM UP EXERCISES
Skipping
Set up: Grasp the rope handles of each side of your body. Stand in front and in the middle of the rope, looking ahead.
Execution 1: Keep your elbows in and hands at your waist. Start to swing the rope around your body and under your feet, using the balls of your feet to absorb the jump. Continue to maintain your technique.
Inch Worm
Set up: Stand up straight, keeping your weight in your heels and maintaining a tight midline.
Execution 1: Keep your legs straight and knees extended as you walk your hands down your legs. Touch the ground with the palms of your hands as close to your feet as possible.
Execution 2: Walk your hands out in front of you on at a time, until your reach the push up position.
Execution3: Once you have reached the push up position, start to walk your feet towards your hands.
Execution 4: Once you have reached your hands repeat movement.
Burpee
Set up: Stand with your hands by your side, activating core and prepare for dynamic movement.
Execution 1: Simultaneously jump your feet to the rear, placing your hands on the ground and completing a push up.
Execution 2: Once you have completed a push up, jump your feet towards your hands coming into a squat position.
Execution 3: Drive out of a squat position and jump up to full hip extension, clap your hands above your head and repeat.
Conditioning Exercises
Dumbbell Power Clean
Set up: Stand with your feet hip width apart, with the dumbbells on the ground outside of your ankles. Activate your core and prepare to keep your weight in your heels throughout the exercise.
Execution 1: Bend to grip the dumbbells lifting to mid-thigh. Keep an active midline, straight back, driving the weight through the heels.
Execution 2: Shrug your shoulders to your ears, and accelerate hip to extension.
Execution 3: Pull yourself into a partial squat position, whilst pushing the dumbbells into the rack position.
Execution 4: Stand with your hip to extension to complete the movement and repeat.
Sit Up
Set up: Sit with the soles of your feet flat on the floor. Keep your heels as close your hips as possible.
Execution 1: Lie down touching the ground with your shoulders.
Execution 2: Activate your midline keeping it tight. Move your chest towards your knees, reaching your hands to touch your toes and repeat.
Squat
Set up: Have your feet shoulder width apart. Activate your midline and keep your weight in your heels as you preform the exercise.
Execution 1: Drop your hips back and down with your arms out in front of you helping you balance. Maintain a straight posture with your head up.
Execution 2: Push up through your heels and repeat movement.
Push Up
Set up: Start by placing your hands on the floor slightly wider than shoulder width, with your elbows extended and your feet on your toes. Maintain an active and tight midline.
Execution 1: Lower your chest to the ground positioning your elbows by your side, keeping your chin in.
Execution 2: Press through your hands and extend your arms back to the start position, and repeat.
Hang Clean
Set up
Stand with your feet hip width apart, gripping the dumbbells at a carry position. Activate your core and prepare to keep your weight in your heels throughout the exercise.
Execution 1: Move your hips back and down until the dumbbells reach the knees. Drive your weight through your heels, shrug your shoulders to your ears and accelerate hip to extension.
Execution 2: Pull yourself into a front squat position, whilst pushing the dumbbells into the rack position.
Execution 3: Stand up with your hip to full extension to complete the movement and repeat.
Supine Bridge
Set up: Start by sitting down with your legs straight out in front of you. Place your arms down directly below your shoulders having your fingers facing towards your toes.
Execution 1: Activate your midline and bring your hips up until your body is inline from your shoulders to your ankles and hold position.
