Test

A. Fruit juice.

B. Sports drink.

C. Water.

A. Two to three runs a week at a distance of three to five kilometres.

B. Run every day for as long a distance as you can manage.

C. Run once a week for 10km. 3 In a military-style workout, which exercises build strength?

A. Core and flexibility exercises like yoga and Pilates.

B. Progressive body-weight exercises.

C. Cardio activities such as running.

A. Follow a balanced workout plan that steadily increases in intensity, integrated with plenty of rest, recovery and mobility.

B. Take advantage of advanced workouts which promise to push you to your max from the get go.

C. Allow the body to acclimatise and adapt in the first few months of the training programme by sticking to familiar exercises performed at the same intensity.

A. Glutes and lower back.

B. Abdominal muscles, shoulders and glutes.

C. Abdominal muscles and lower back.

See over for Leo's answers

1. C The best way to achieve pure hydration of the body is by drinking water. As long as you're consuming sufficient amounts of vitamins and minerals throughout the day (through a balanced diet) you shouldn't need to consume any other forms of liquid, such as sports drinks, to stay hydrated.

2. A Knowing how far and how often to run is a difficult question to answer, as it's dependent on your fitness background and goals. A general rule is to stick to two or three runs a week, at a distance of three to five kilometres. If you look to progress beyond that, ensure you raise your mileage incrementally at only ten per cent each week to avoid risk of injury.

3. B The tried and tested method of training elite soldiers has always been through a progressive strength-training programme which consists primarily of bodyweight exercises. Push-ups, sit-ups, air squats (fingers on temples, elbows touching knees on down movement) and pull-ups should form the core foundation of the training programme.

Answers4. A The best way to ensure you reach your fitness goals is to make sure you formulate a balanced workout plan which is integrated with plenty of rest, recovery and mobility. There are various ways to ensure this is progressive, such as increasing reps or gradually integrating new exercises into a circuit. Using a backpack filled with water bottles is a good way to progress your body-weight strength training without having to go to a gym. Start with one 500ml bottle and add a maximum of ten per cent of the weight each week.

5. C Developing strong abs is an important aspect of achieving a strong core but it needs to be paired with a strong lower back. To achieve functional fitness a strong core is essential, especially when you need to lift heavy stuff, twist, jump, grapple during sports or self defence, bend and carry out general day-to-day movements.