The ELLE Olympian workout – the programme

By Sophie Gridley

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If you’re a regular visitor to BND, you’ll know I’ve been following a workout created by Greg Whyte in association with Vitamin Water, especially for ELLE. It’s based on training that elite athletes undertake so it’s not easy – but it is pretty quick and – I’m hoping – effective. Today I can share the programme with you. It only takes 8 minutes but you’ll need to allow a little time for a warm-up and warm-down so you don’t strain or pull any muscles. Give it a try tonight and let me know what you think!

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Do each of the following, at full effort level, for fifteen seconds, then rest for fifteen seconds. Don’t forget a warm-up and some light stretching to bookend the workout.
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1. Press-up (you know the drill – I’ve started with the easy sort, using my knees for support)

2. Squat (feet hip-width apart, lower bottom as if you’re sitting into a chair)
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3. Dips (arms behind you on a chair, feet flat on the floor, raise and lower your bottom)
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4. Lunges (start with one leg forward and one back and bend so each knee is at 90 degrees)

5. Sit-ups

6. Sumo (like a squat, but place feet shoulder-width apart – yes, like a sumo wrestler)
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7. Bicep curl with band (hook the band under one of your feet and holding both ends of the band, curl arms up towards you)

8. Squat thrusts (start in a press-up position with knees bent and jump feet in towards hands, then return)
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9. Plank (your body should be held parallel to the ground, supported by arms from elbow to wrist and tips of toes)
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10. Shoulder press with band (hold your resistance band as before and stretch upward over head)

11. Star jumps

12. Superman (Lie on the floor facing down and slowly lift right arm and right leg simultaneously – alternate but stick to singles for now.)?

Greg’s given me some extra tips for amping up the workout too – so watch this space!

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