Here are some examples of workouts that I used to stay in shape during the 2020 lockdown. The workouts are designed to be demanding and not to be done every day. Pick one and use it as a challenge by adding it to your weekly workout routine. 

During my time in the military self-motivation, physical fitness and a positive mental attitude was paramount to going into any operation.

Now I am out of the military I still adapt the same resilience and wanted to share with you how I stay self-motivated day in, day out. 

Every day I start with some cold, whether its a cold shower or in the cold bin.

Routine 1

Warm up & mobility 

200 press ups 

200 squats

200 situps

200 lunges

200 burpees

Feel free to break down the reps into manageable sets. I did this in sets of 50 at a time (50 reps of each exercise x4)




Routine 2

Warm up & mobility 

(Weighted vest optional)

20 burpees 

400meter run

19 burpees 

400 meter run

18 burpees

400 metre run 

Repeat until down to 1 burpee & 400 metre run

Equipment used 10kg weighted vest




Routine 3

Warm up & mobility 

100 squats

90 press ups 

80 situps

70 kettle bell deadlifts

60 burpees

50 dips

40 kettle bell lunge

30 kettle bell cleans

20 single arm kettle bell swings

10 kettle bell snatches 

5 x 100meter sprints

Equipment used 10kg weighted vest, 28kg kettle bell 

I also run 2-3 times a week, normally Monday 15k, Tuesday rest, Wednesday 10k Thursday,Friday, rest then Saturday 15k and Sunday for me is always a big rest day.

I plan these runs around my other workouts so I often complete a workout in the morning then run in the evening to ensure I get a full rest day in.

As important as it is to train it is just as important to rest, A good rule to follow is train for 2 days and rest for 1.

I eat a healthy well-balanced diet to maintain nutrition whilst I train, what we eat is key to helping our body adapt, function and fight.

Follow these simple rules and become a better you.

Workout Equipment

Whilst it is hard to source home workout gear due to the current demand the above sets are targeted for bodyweight exercise. 

I push myself by using a weighted vest and a few heavyweight items such as kettlebells and logs to increase my home workout regime.


31 thoughts on “HOME WORKOUTS

  1. Brad Williams says:

    Hi, I am a massive fan. I am joining the Military in july and am in good shape but what can i do to my diet in order to improve my recovery.

  2. Darren says:

    Hey Jay,

    I have two small Q’s for you if you can answer, is there any footwear you’d recommend for running that would do for outside trail/tarmac?

    And there’s so much stuff about how our Sf guys train to keep in shape, is there a specific training type that is used to keep SAS/SBS guys in shape ie strength and condition/cardio.

    Kind Regards

  3. Kris stulberg says:

    Thoroughly enjoyed following your workouts through lockdown, giving me an additional challenge and workout whilst also acting as a daily dose of inspiration – thanks jay

    • Liam Donegan says:

      200 burpees = disgusting
      Effective but gipping. Love the workouts to clear the mind

    • John Kringlebu says:

      Just did routine 2 workout. Absolutely killed me mate, I am in such bad shape, but this workout is more than hard enough for the well trained ones as well. This workout gives a more special meaning since it comes from a ex-special forces operator as you. Thank you for sharing your knowledge Jay Morton !

    • Vanessa says:

      Training is key to maintaining good mental health and well as physical health. They both go hand in hand. These workouts are great and have a really good structure, very challenging mind you! Thanks for sharing and caring. Oh, can you hurry up and bring out your book? 😉

  4. Nikki says:

    Constantly inspiring and motivating others to get out there and hit their goals. Looking forward to reading your book and following the new Endurance challenge.

  5. Jack says:

    Looking forward to the book. Just done the first workout was a killer can’t wait to try the others and hopefully you can add more

  6. Mark says:

    Awesome Jay, you’re a true inspiration at times like these. Thank you for sharing your training regime much appreciated!

    • Jane says:

      Me and my husband are using your workouts in our weekly workout routine as our Saturday challenge! They are a beast of a workout but a real achievement when we complete! Thanks Jay!

  7. Lou says:

    Don’t you ever have a few beers and think sod the freezing bin at 0600, I’ll stay in my pit for a bit longer?

  8. Natalie Emery says:

    Really great and inspiring information, thank you Jay.
    Can you explain the cold water bin though? Why??

  9. Rob says:

    Great website and you are a consistent inspiration to me, I have now got into the habit of regular workouts! Thanks very much Jay!

  10. Jon Rocca says:

    Needed some new challengers for my workout routines to add to my running, going to enjoy tackling these. Thanks Jay ??

  11. Johnny says:

    These work outs where hard core especially routine 3. Easy to follow straight forward but v effective !! Cheers

  12. Neil says:

    Very tough workout and will test your character and limits. Just what I needed for lockdown.

  13. Kelly says:

    Thank you so much for the inspiration! Great workouts simple exercises but hard work! Just what I needed, to get me fit and they fit around my job too! Can’t wait for the book to come out!

  14. Rhiannon Owens says:

    Do you run with the weighted vest? If so, how far and what load do you use? Or is it used for more static compound movements like squats and press ups etc?

  15. Robert says:

    The thought of these are killing me, but can’t wait to get fired into them first thing tomorrow morning.

    Let’s have it!

  16. Laura Gray says:

    Just tried routine 1, brutal but brilliant I m feeling great. Thanks for the inspiration.

  17. Jadey G says:

    Thanks for sharing these workouts, they sound tough but routine 3 done in 51 mins today totally doable when you do sets of 10 or 20. Please can we have some more?! xx

  18. Kell roberts says:

    These are the work outs that look simple but are absolute killer love them ! More workouts please !!!

  19. Jack Farrell says:

    These Workouts are great been doing for 2 weeks. At the end of the year I will be applying to be either a royal marine or a naval mine clearance diver, these workouts will definitely get me to where I need to be in terms of fitness

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