Former soldier reveals how to get fit from the comfort of your home

Eric Sof

Being fit is a matter of fact. No matter are you on leave or deployed, the training needs to be done. It same can be implemented in civilian life. If you ever thought your personal trainer asking you to “drop and give me twenty was bad”, imagine being in the Army.

The former British soldier, Grant King,33, has created an intensive workout plan both good for military personnel and civilians. He joined the British Army when he was 17, and when it came time for Grant to leave he had become a Corporal with the Royal Engineers.

Grant King now runs Military Fitness, and he’s quite the drill Sargent in the gym (Photo: The Mirror)

And after an incredible eight years spent in the Army, Grant said he decided it was time for his next challenge, becoming head gym coach at Military Fitness.

“After leaving the Army I missed the community spirit but that’s what we’ve worked so hard to build here, everyone works together as a unit,” Grant said in his interview to the Mirror.

Each of the workouts is carefully designed to simulate the kind of training troops undergo – and it’s one hell of a challenge. Here is the training plan which has the goal to transform you into the beast and to get you fitter than a foot soldier.

Before starting the Workout

Grant says: “The following exercises should be done in circuit form. Perform one after the other, with 10 seconds rest between each. Once completed all the exercises, rest for one minute before starting the next round.

“Make sure to warm up before beginning the workout. Count your reps on each exercise and record it on paper. On the next rounds, try and beat your score.”


Stand with feet shoulder-width apart, feet pointed slightly out
Squats will help you tone up those leg muscles, including your quads, hamstrings, and calves, but they are a great work out for the whole of your body.

And the best part? No equipment needed, in fact, if you give yourself enough space you can do them from your living room or kitchen.

Grant recommends:

  1. Stand with feet shoulder-width apart, feet pointed slightly out.
  2. Hinge at your hips and bend at the knees keeping your back straight until your thighs break parallel.
  3. Fully stand up open the hips at the top.


  1. Lie down on your back.
  2. Bend your legs and place feet firmly on the ground.
  3. Cross your hands to opposite collar bones, keep your elbows tucked in.
  4. Curl your upper body all the way up toward your knees.


  1. Lie face-down on the floor with your legs straight and feet together. Place both hands just outside of the shoulders, palms on the floor.
  2. Push your body off the floor till you have fully extended your arms, making sure you move your body as on unit keeping your back straight, hips up, and legs locked out.
  3. Bend your elbows to lower your chest roughly 1 inch off the ground.
  4. Push back up again.

High Knees

Stand up tall and draw one knee at a time up toward your chest, quickly alternating legs back and forth so that you’re constantly in motion. It feels a bit like you’re running in place with your knees out in front of you.

Lunge (Each Leg)

  1. Stand with your feet shoulder-width apart.
  2. Step forward with your left foot until your right knee touches the ground. Both knees should be at 90-degree angles, and the front knee should remain over the ankle of the front leg (not over the toes).
  3. Push off the front leg back to standing.
  4. Repeat on the other leg.

Mountain climbers

  1. Start on the ground with your legs extended, palms on the floor under your shoulder, arms fully extended in the high plank position. Shoulders should be in line with your fingertips.
  2. Bring your left knee in between your elbows, alternating the leg as quickly as possible keeping your body in a straight line.
  3. Count only the right knee going in between your elbows.

Tricep Dips

  1. Stand a few inches in front of a chair shoulder-width apart.
  2. Crouch down and place the palms of your hands on the front of the chair fingers facing down behind you.
  3. Straighten your legs holding yourself up with your hands.
  4. Bend at the elbows lowering your body towards the ground, keeping your back as close to the chair as possible.
  5. Extend your arms and raise till your arms are fully extended.


  1. Start standing with feet shoulder-width apart.
  2. Bend down into a squat and put both hands on the ground between your feet.
  3. Jump your feet back into a plank.
  4. Lower yourself to the ground making your chest touch.
  5. Push back up into the high plank position
  6. Jump feet onto the outside of the hands landing on your heels.
  7. Stand upright, jump with your hands above your head.
  8. Land with knees slightly bent before going into your next.

When asked what he thought the biggest fitness mistake we all make in the new year is, Grant said: ” One of the biggest mistakes is not setting correct goals.

“You need to be challenged but also motivated by what you set out to achieve. If it’s too easy, you won’t work to your limit and fail to make any impact. Too hard and you’ll simply give up.

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