Prince Harry has had an extensive career in the military, known as Captain Harry Wales when he's at work in the Army Air Corps. “The Official British Army Fitness Guide” gives insight into just how conditioned anyone in Harry's position would have to be. The required fitness levels and physical demands of active soldiers are extremely high, with the book outlining the basic weekly exercise regimen Harry would have endured to reach fitness level 4.
Incredibly, the 200 year old training regime is largely based on training principles involving body weight and odd-objects, with the notable absence of traditional gym equipment and weights. That's not to say equipment is never used, but the theory suggests that soldiers can train for functional strength, anywhere and everywhere.
To experience a typical training week for Harry and other British Soldiers, try the following outline suggested by the official guide:
Day 1
- Steady run for 30-40 minutes
- 2 sets of press-ups, as many as you can do in 45 seconds• 4 sets of 15 squat thrusts
- 2 sets of sit-ups, as many as you can do in 45sec
- 4 x 15 dorsal raises (Lie face down on the floor with your hands at your temples and your shoulders relaxed. Take a deep breath in, lifting your chest off the floor. Hold briefly, then gently lower to the floor breathing out).
Day 2
- Rest day
Day 3
- 10-15 minute warm-up
- Alternate running soft, hard and then recovering, for intervals of 1,2 and 3 minutes (12min in total)
- 10-minute cool-down
Day 4
- Rest day
Day 5
- 10-minute warm-up
- Four cycles of circuit training, each cycle comprising 15-20 sets of the following exercises:
- Push-up
- Twist sit-up (hands behind head and bring right elbow to left knee and then reverse)
- Step-up with knee raise (Place a 12- to 24-inch-high step in front of you. Step up with your left foot, bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor. Repeat with other leg
- Triceps dip (up and down between parallel bars, all weight on your arms)
- Walking lunge (long steps, low to the ground, holding weights) Sit-up
- One-legged squat (lift one leg up, slowly lower yourself to the ground with your other leg)
- Dorsal raise
- 10-minute cool-down
Day 6
- Rest day
Day 7
- Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35 min
Related: Are You Special Forces Material?
