Special operatives need to be brighter, fitter and faster than the enemy, whether that’s a foreign agent, a mercenary, or their brother in a race for the last tub of ice cream. Our three exercises start you on your way to being able to match anyone in the physical stakes – speed, silence and … Get ready to take and pass your first physical special operatives training.
- There are no real safety concerns here, except to make sure that the areas you practice in are not ones where you're likely to break anything.
- For any activity that needs you to get on your hands and knees, make sure there's nothing sharp or broken on the floor that could cut you - if you leave blood trails the enemy will be sure to find you. And besides, it hurts!
- If you feel any of your muscles getting too tight, then stop at once. You don't want to strain a muscle - that would really slow you down, hurt a lot, and is also probably not good for you!
Our first exercise is the creep, which is a way for you to silently and quickly move sideways with a low profile so you don't get spotted behind the couch! It also helps you develop balance should you ever be in a tight spot.
Get on your hands and toes, with your knees bent.
Move to the left by stepping sideways with your left foot and right hand at the same time.
Continue by then moving your right foot and left hand at the same time. Always move your opposite hand and foot at the same time (right hand and left foot, or left hand and right foot).
Repeat until you can do it for 1 minute non stop, and then do the reverse to move to the right.
Your challenge is to move between rooms in the house without being spotted by anyone in your family.
Your next exercise is the Mr T balance challenge.
Again you start on your hands and toes, but this time with your legs straight. As if you were going to do press-ups.
Then lift your right arm into the air, keeping it straight and carrying on until it makes a straight line with your left arm.
Put your right arm back, then repeat with your left arm. Rivet Tip: Make sure to keep your back straight as you do this.
For an extra challenge, try to keep your arms straight and in a line when you've got one in the air for more than 10 seconds.
And finally, we're going to do the Spy Dodge Jump. This is really simple, but effective for strength, stamina (which is how long you can keep exercising for) and balance.
To do this, you simply jump sideways from left to right, then right to left, keeping your legs together and maintaining your balance.
To add variety, do small fast sideways jumps for 60 seconds, then bigger ones, focussing on how far you can go rather than how quick, also for 60 seconds.
Make these a family challenge by getting your parents or brothers and sisters involved. For the Creep, see who can go round a course the fastest - knees touching the ground is disqualification. For the Spy Dodge Jump, see who can do the most jumps between two marks in a minute.
You can make each exercise more difficult by increasing speed, or distance, or both! If you do these every day for a couple of weeks, you'll notice your fitness and balance increase a lot.