Former Special Forces soldier and SAS: Who Dares Wins star Jason Fox doesn’t do easy workouts. His training typically combines plyometrics, sprinting and strength work, before finishing with one final conditioning circuit designed to empty the tank. It only contains three exercises, but don’t mistake that for simplicity.
The aim is to elevate your heart rate and burn through whatever energy you have left at the end of your session.
As he recently told Voy, he starts his workouts with ‘high box jumps’ for ‘loads of sets’, followed by vertical jumps into broad jumps and weighted jump-offs, designed to get ‘your joints used to jumping off platforms’.
He then completes 8 sets of sprints before moving into strength work, including upper-body accessory exercises. Only once all of that is done does he finish with his favourite conditioning circuit – this ‘spicy’ finisher.
Jason Fox’s Finisher Workout
Do 6 rounds, with a short rest in between. Try to keep your intensity consistent throughout, finishing with your hardest effort.
A: Row x 500mHow to Do the Moves
Sit on the rowing machine with your feet strapped in and grip the handle with an overhand grip.Drive through your legs to push the seat backwards. Once the handle passes your knees, pull it towards your lower chest.Reverse the movement under control and repeat.
Stand beside a box with your feet hip-width apart.Hinge at your hips and bend your knees to place your hands on the floor.Jump both feet back into a strong plank position.Lower your chest to the floor, complete a full press-up, then stand back up.Jump onto the box, landing softly with both feet and bending your knees slightly to absorb the impact.Turn around and step backwards off the opposite side of the box before repeating.
Adjust the saddle so that, at the bottom of the pedal stroke, your leg is almost straight without your hips rocking from side to side.Move the saddle forwards or backwards until, with the pedal at the three o’clock position, your knee sits roughly over the middle of your foot.Grab the handles and accelerate as hard as you can to get the flywheel moving before settling into a sustainable rhythm.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.