There’s no doubt our metabolism has somewhat disappeared after the endless drinks and cheese platters we’ve indulged in over the past month. To kickstart your fitness routine (you know, the one you’ve resolved to stick to for 2018) this workout from the Commando himself, will without a doubt, set your core on fire. Enjoy, and good luck.
Make it a workout
You’ll need a 6-12kg slam ball and a bench or chair. Do a light 2-minute warm-up, then complete 5 rounds of this circuit. Rest for 15 seconds after each move, and for 1 minute.
Why: Strengthens the core and improves coordination.
How: Lie on your back with your core tight and hold the ball against your chest. Raise your chest and legs off the ground to a 45-degree angle (if this is too hard, bend your knees and put your feet on the floor but keep your chest raised). Lower the ball to your left side, then rotate and touch it to the right. This is 1 rep. Do a set of 10.
A slam ball looks similar to a medicine ball but doesn’t bounce. Instead it handles like a dead weight.
Squat to lying
Why: Challenges the core, and hip and leg mobility, plus it’s a great functional exercise.
How: Stand tall with your core engaged and hold the ball at your chest.
Push your hips back and down into a squat as you move the ball out from your chest so it acts as a counterweight. Slowly lower to a seated position and continue in a backwards motion until you’re lying down and the ball is raised
above your head. Then reverse the action: Push the ball in front of you as you sit up, pull your feet in under your hips to move into a squat, then stand up. This is 1 rep. Do a set of 5.
Bulgarian split lunge
Why: Works the glute and upper leg muscles and strengthens each side of the body equally.
How: Stand facing away from a bench, with the ball held at your chest. Place one foot on the bench and lightly bend both legs. Keeping your core tight, lower to a lunge (go as low as your back leg allows), not letting your front knee extend past your toes. Drive your front foot into the ground to return to standing. This is 1 rep. Do a set of 10, then repeat on the other side.
Why: Conditions the legs and core stability through the range of movement. Plus it’s agreat stress-busting cardio move.
How: Stand tall with your core tight and hold the ball at waist level. Raise your arms to lift the ball over your head, then use the momentum to slam it into the ground (it won’t bounce). Drop straight into a squat to pick it up then return to standing. This is 1 rep. Do a set of 15.
Gold Coast Deadly Ninja Warrior Jack Wilson training on the rooftop at Temple Gym Varisty Lakes