“To a soldier, being fit and healthy is not just a job, it’s a way of life,” explains Lieutenant-Colonel Ian Horn of the US’s Army Physical Training Corps (APTC). “If you lose your physical fitness then you’re not only a liability to yourself but also to those around you.”

If you want to match the standard of recruits to the 30-week Personal Training Instructor course, you need to be able to do 50 push-ups in two minutes, 60 sit-ups in the same period and run 2.4km in less than nine minutes and 30 seconds.

Feeling less cocky? Read on for a workout that will bring you up to scratch.

“This routine will give you a combination of strength, endurance and speed training,” explains Captain Mark Lewis, the Corps’ training and development officer. To hit army standards, do two or more rounds in half an hour.

Fall In Soldier!

The warm-up (10 minutes)

Lay three markers at three-, six- and nine-metre intervals from your start line. Sprint to the three, jog to the six, then sprint to the nine. Jog back to the start and repeat the course.

The circuit (20 to 30 minutes)

Perform each of the 11 exercises (see below) in turn for 20 to 30 seconds. Between each one, run a lap of the SAQ (speed, agility and quickness).