At this time of the year it's easy to drift into hibernation mode and let summer's good habits fall by the wayside. We're here to help you head into winter fighting fit with our brilliant Six Week Challenge - think of it as your own booty workshop...

We've borrowed from the workout new army recruits use, because if there's one thing they know for certain in the army it's how to develop an arse-kicking exercise programme.

Before you begin, click here to download a pdf which explains all the stretches and exercises with simple to understand pictures.

Warm Up
Follow the stretches on the pdf. Each stretch should be held for 15-30 seconds without bouncing or moving around. It is important to repeat these stretches as cool-down exercises. This is so you can recover more quickly and reduce muscle soreness.

Week 1
The programme gets off to a nice, easy start allowing you to start building up your fitness levels.

Running
20 min run x4 weekly

Plus 4 - 5 times a week
6 press-ups
10 curl-ups
12 squats
8 back arches
1 pull-up

Week 2
It's time to start upping the intensity by putting a time/distance goal in place for your runs

Running
1.6 km run in 11 mins x2 weekly
25 min run x3 weekly

Plus 5 times a week
10 press-ups
20 curl-ups
18 squats
11 back arches
2 pull-ups

Week 3
You're at the halfway point, which means you should be starting to feel a whole lot fitter.

Running
1.6 km run in 10 mins x1 weekly
2.4 km run in 14.5 mins x2 weekly
30 min run x2 weekly

Plus 5 times a week
14 press-ups
30 curl-ups
22 squats
14 back arches
35 pull-ups

Week 4
By now working out should feel like part of your routine and if you have to skip a session you'll find you really miss it

Running
1.6 km run in 9 mins x2 weekly
2.4 km run in 13.5 mins x1 weekly
35 min run x2 weekly

Plus 5 times a week
15 press-ups
40 curl-ups
24 squats
16 back arches
4 pull-ups

Week 5
You're probably noticing a boost in your energy levels and a drop-off in your stress levels. Remember you're working pretty hard now, so make sure your body is getting the right type of fuel to keep you going on the more intensive runs

Running
2.4 km run in 13 mins x2 weekly
2.4 km run in 14 mins x1 weekly
40 min run x2 weekly

Plus 5 times a week
15 press-ups
45 curl-ups
24 squats
16 back arches
4 pull-ups

Week 6
Nice work. Get to the end of this week and you've made it through the programme successfully. Chances are you're an exercise fiend now and can't imagine going back to your old habits. Just keep up the good work and keep pushing the bar so you don't plateau.

Running
2.4 km run in 12 mins x2 weekly
3.2 km run in 15.5 mins x1 weekly
45 min run x2 weekly

Plus 5 times a week
15 press-ups
50 curl-ups
25 squats
16 back arches
5+ pull-ups

Gemma

Have you discovered how much you love working out, but struggle to find the time in your insane work schedule for exercise? Maybe you should consider a career where you're encouraged to keep in shape.

We all know that the Army isn’t a normal 9-5 job. But what many of us don’t quite grasp is the extraordinary lifestyle that goes with it. If you’re sporty, you will thrive in the Army because you effectively get paid to keep fit. Gyms are free. So are pools. The Army are strong supporters of individuals who want to take their sport to the next level and play at a representative level. They even allow for training time and representational leave so you can perform at your best.

Even more excitingly, your adventure training features a host of activities that will broaden your outdoor skill set and get you doing things like abseiling, river rafting, high altitude survival training and mountaineering, to name a few. Click here to find out more.