At 51, Ben Shephard continues to put his fitness to the test with demanding workouts designed to build strength, stamina and muscular endurance. Now, one three-part conditioning session from his routine gives you the chance to see how your own fitness measures up.
The Men’s Health cover star and podcast host has developed a reputation for taking on physically demanding challenges.
His training has included recent Hyrox races and 24-hour Spartan challenges, while he has also worked with personal trainer Steve Coleman for 10 years to keep his strength and conditioning in check.
One session programmed by Coleman and featured in the Men’s Health training plans is particularly demanding. Combining resistance exercises, bodyweight movements and cardio, the workout is designed to test both your “engine” and your ability to keep working as fatigue builds.
It is split into two circuits followed by a high-intensity finisher.
The Workout
Circuit 1
Complete 40 seconds of work followed by 20 seconds of rest for 3–5 rounds of:
- A1. Barbell Clean and Press
- A2. Renegade Row
- A3. Burpee
- A4. Skipping
Circuit 2
Again, work for 40 seconds and rest for 20 seconds, completing 3–5 rounds of:
- B1. Dumbbell Thruster
- B2. Kettlebell Swings
- B3. Mountain Climbers
- B4. High Knees
Finisher
End the workout with 10 x 30-second sprint efforts using one of the following:
- Running
- Cycling
- Skiing
- Rowing
The goal is to maintain a high level of effort while managing fatigue across the entire session.
How to Perform the Exercises
Barbell Clean and Press
Stand with your feet approximately shoulder-width apart and grip the barbell while keeping your back flat and torso upright.
Drive upwards explosively, shrug your shoulders and use the momentum to pull the bar towards you as you quickly move underneath it.
Catch the bar across the front of your shoulders with your knees slightly bent. Stand upright and press the bar overhead.
Lower the weight under control back to your shoulders and then to the floor before repeating.
Renegade Row
Start in a strong plank position with both hands gripping dumbbells.
Keep your hips as stable as possible as you shift your weight onto one hand and row the opposite dumbbell towards your hip.
Pause briefly, lower the dumbbell with control and repeat on the other side.
Continue alternating arms while maintaining a solid plank position.
Burpee
From standing, hinge and squat down before placing both hands on the floor between your feet.
Jump your feet backwards into the top of a push-up and lower your chest towards the floor.
Push yourself back up, bring your feet forwards and then explode upwards into a jump, bringing your hands together above your head.
Skipping
Jump continuously while allowing the rope to pass underneath your feet with every jump.
Keep your elbows close to your body and use your wrists to turn the rope. Maintain a steady rhythm at an intensity appropriate for the workout.
Dumbbell Thruster
Hold a dumbbell in each hand at shoulder height.
Squat down while keeping your chest up and back straight, lowering until the crease of your hips drops below your knees.
Drive back upwards explosively and use the momentum to press both dumbbells overhead until your arms are fully extended.
Return the weights to your shoulders and repeat.
Kettlebell Swings
Place a kettlebell between your feet and hinge at the hips, allowing the weight to travel backwards between your thighs.
Drive your hips forwards powerfully to swing the kettlebell up to approximately eye level.
Allow the weight to swing naturally back between your legs before immediately moving into the next repetition.
Keep your torso controlled, your back flat and your knees slightly bent throughout.
Mountain Climbers
Begin in a strong plank with your hands directly beneath your shoulders and your arms straight.
Drive one knee towards your chest, return it to the starting position and immediately repeat with the opposite leg.
Continue alternating rapidly while keeping your back flat and hips low.
The aim is to move quickly without allowing your form to collapse.
High Knees
Run in place while driving your knees as high as possible with each step.
Stay light on your feet and maintain a fast pace throu