Aldo Kane’s 500-Rep Bodyweight Workout Builds Strength for the Adventures of Real Life

·4-min read

Aldo Kane is an adventurer, author and world record holder with over 20 years' experience working in some of the most extreme, remote and inhospitable places on the planet. If you have watched any adventure TV in the last ten years, then you have seen his work, either behind or in front of the camera. With over 100 countries stuck with pins on his map, there is no environment where he cannot operate.

Aldo joined the Royal Marine Commandos at the age of 16 and became one of the youngest snipers in the UK armed forces. He spent 10 years operating around the globe in all environments including war in the Middle East. Leaving the Royal Marines as an expert in jungles, deserts, mountains and the Arctic, it wasn't long before Aldo started to carve a new career for himself in the TV and film industry.

Aldo now runs Vertical Planet, a technical safety risk management company providing services for some of the world's largest productions. They are often called upon to operate in some of the world's most extreme environments. His new book, Lessons From The Edge, uses his experiences to prove that, with the right mindset and preparation, you can get through anything life throws at you.

Granted, you are unlikely to be dangling into active volcanoes, dodging Cartel hitmen or squeezing underground into unknown labyrinths. But Aldo does everything he can when he's at home to ensure he is physically capable of handling the myriad demands on his strength and fitness that weeks and months on expedition can and do present.

That means moving his bodyweight with precision and strength. No fancy movements, just honest graft that you can do in your own home right now.

"This workout has minimal kit and can generally be performed anywhere. It encompasses five of my cornerstone exercises and is broken up with running," says Aldo. "I first started doing these circuits because I would often be inside a hotel and the only place to train would be a carpark.

"First arrange your area. You need an exercise station and sprint lane. The exercise area can be fairly small but a 25m length will be needed for sprints. All exercises should be performed slowly and under control."

You're going to being doing 4 sets of 25 reps of each movement, with each set chased by skipping and a sprint. Once you hit 100 reps, move onto the next movement and continue in this fashion, skipping and running after each and every 25 reps of bodyweight work. Yes, even the last one. As you can imagine, this will get somewhat spicy, so break those reps up into smaller chunks and pace your running according to your fitness level.

1: Push up x 25 reps for 4 sets

25 Double-unders/50 single skips + 50m sprint after each set

Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

2: Air Squat x 25 reps for 4 sets
25 Double-unders/50 single skips + 50m sprint after each set

Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.

3: Butterfly Sit-Up x 25 reps for 4 sets
25 Double-unders/50 single skips + 50m sprint after each set

With your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you sit up, and touch your hands to your feet (B). Reverse the movement back to laying and repeat.

4: Burpee x 25 reps for 4 sets
25 Double-unders/50 single skips + 50m sprint after each set

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

5: Tricep Dip x 25 reps for 4 sets
25 Double-unders/50 single skips + 50m sprint after each set

Spin around to sit on the edge of a box or chair, both hands flat on the surface to your sides and your legs outstretched in front of you. Support your weight with your arms and shift forward, off of the edge (A). Now flex at the elbow, lowering your body down until you feel a stretch across your chest (B). Push back up hard.

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