Jumping over walls, swinging between monkey bars, crawling under barbed wire – all great ways to tell if the work you put into your gym time is translating into real-world strength. This in turn might explain why obstacle races such as Tough Mudder or The Rat Race Dirty Weekend are getting so popular these days. But if you want to get an edge on the competition, or just like the idea of a fit, fully-functioning body that can take on all the obstacles life throws at you, then this workout will prepare you for tests of strength and boost your cardiovascular fitness to boot.

What to do

Do each exercise in turn for the stated number of reps with no rest between the moves. Then rest for two to three minutes before repeating the circuit up to three times. Repeat the workout two to three times a week, or incorporate it into your current routine as a once-a-week full-body blast.

1. DUMBBELL SWING

Reps: 10 each side • Keep your arms straight throughout the swing and core braced. • Use your hips to initiate the move and shoulders/ back to follow it through.

2. ONE-LEGGED DEADLIFT

Reps: 10 each side • Keep your back straight and lower the ball at the same time as lifting your leg. • Do not let the ball touch the floor in between reps.

3. SWISS BALL ROLLOUT

Reps: 10 • Brace your core throughout, but keep breathing. • Focus on not allowing your hips to sag as you roll out.

4. BENT OVER ROW

Reps: 12 • Use a weight with which you can do all the reps with perfect form. • Avoid rocking your torso to complete the move.

5. LATERAL LEG RAISE

Reps: 8 each side • Keep your feet together throughout and lift from your core. • As you tire, focus on not letting your legs drop as you lower.

6. MED BALL TRANSFER

Reps: 10 each side • Hold your body in a plank position throughout. • Avoid rotating your hips as you transfer the ball

1. LATERAL LUNGE

Reps: 8 each side • Step to the side and lower with the weight while keeping shoulders level. • Drive up powerfully with the bent leg to return to standing.