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Get a Gold Medal Worthy Body: An Olympian Inspired Workout

Posted on 8/6/2012 by Sarah Dussault // Filed in Community, Fitness, lifestyle leaders, reshape // Leave a Comment


The Olympics are the ultimate motivator to get in shape. From the soccer stars to the beach volleyball beauties, athletes are great role models when it comes to physical fitness. Sure you are unable to dedicate eight hours a day to refining techniques while burning calories, but you can mimic their favorite exercises to sculpt your muscles. With a proper diet, you can achieve a gold-medal worthy body.

You will need a medicine ball for this workout. Do the following exercises back to back without resting in between. After you have completed all 5 moves, rest for 1 minute and repeat 4 times through. The following moves were inspired by some of my favorite Olympians:

Allyson Felix (200-meter dash, Track & Field)
V-Ups: Begin by lying on your back on the floor. Hold a medicine ball above your head. Keeping arms and legs straight, exhale as you raise upper body and legs towards one another until your feet meet the ball in the middle of your body. Shoulder blades should be lifted and abs engaged. Lower back down slowly, with control and keeping your core engaged. Do not let heels or ball touch the ground. Lift back up right before they are about to hit the ground. Do a total of 15 reps.

Alex Morgan (Forward, Women’s Soccer Team)
Forward Lunge with Medicine Ball Overhead: Start with feet shoulder width apart and arms directly overhead holding a medicine ball. Step out with the right foot and drop down into a lunge position so that both knees are at a 90-degree angle, keeping arms straight overhead. Push off of right foot back to starting position and immediately step out with your left, repeating exercise with opposite foot. That’s 1 rep, do 20 total for 1 set.

Hope Solo (Goalkeeper, Women’s Soccer Team)
Toe Taps With Medicine Ball: With medicine ball 6 inches in front of you, lightly tap the ball with the toe of one foot. Alternate legs as fast as you can, moving your arms in a running motion. Continue to tap the top of the medicine ball for 1 minute.

Misty May Treanor (Women’s Beach Volleyball)
Medicine Ball Spike: Stand with feet shoulder-width apart, knees slightly bent. Hold ball overhead with both hands. Squat as you slam ball down toward the ground as hard as you can. Catch ball on its bounce back up and return to standing position with ball back overhead. That’s 1 rep, repeat for a total of 12 to complete 1 set.

Lolo Jones (100m hurdles, Track)
Plank with Leg Lifts: Begin in a forearm plank position with elbows directly underneath shoulders. Engage core and lift belly so that your spine forms a straight line from the nape of your neck to your tailbone. Squeeze your glutes and pull shoulders away from ears. Lift your right foot up towards the sky, keeping leg straight and foot flexed. Lift leg as high as possible. Lower leg back down toward the ground but before it touches, lift right back up keeping the right side of your butt engaged the entire time. Lift right leg 15 times, switch sides and repeat to complete 1 set.

Looking for a workout with a coach that will push you past your limits? Check out the Nike Training Club App, available on your iPhone or iPod for free. This app allows you to download special workouts featuring your favorite Olympic Athletes like Hope Solo, Shawn Johnson, Allyson Felix and more!

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