Finding the ideal full-body bodyweight workout that you can do anywhere can be difficult. However, Olympian Michelle Griffith Robinson has the perfect routine thanks to her challenging but doable workout.
The secret is short bursts of work followed by rest periods to get your breath back and give your body a quick break. Our top tip? Try to work as hard as possible (with good form, of course) during the 'on' periods – they're only 20-seconds so give it all you've got.
So, make sure you have some water nearby and follow Robinson's sky high vibes for the rest of the workout.
Meet your PT: Michelle Griffith Robinson
What's your favourite exercise?
Which exercise do you think is overrated?
What's your top training tip?
Keep a training diary. If you want to be more specific write down the times as well as how you feel. If it's good enough for Olympians, it's good enough for you.
What words do you never want to hear again?
"You need to do at least an hour of training otherwise it's pointless."
Robinson's full body bodyweight workout
Do: Each exercise for 20 seconds of work followed immediately by 20 seconds rest.
a) Get into plank position, with your hands under but slightly outside of your shoulders.
b) Lower your body until your chest nearly touches the floor. If this is too difficult on your toes, drop to your knees whilst maintaining a high diagonal line between hips and shoulders.
c) As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
d) Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time
If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
a) Lying on your mat extend your arms and legs out.
b) Using your core and keeping your legs straight bring your hands and toes up to touch. Lower, tapping your hands and feet to the floor and repeat.
a) Lower down into a squat position with your feet hip-width apart.
b) Powerfully explode upwards by pushing through your heels and using your glutes to jump. Try to extend your legs fully at the top of the jump.
c) Land in a squat position and repeat.
a) Take a big step forward, lower your back knee to touch the ground, then lift up and push off from the heel of your front foot back to the start.
b) Right, time to speed things up. Swap legs in mid-air, jumping in between each rep to land into a deep lunge.
a) From a push-up position, bend elbows and rest your weight on your forearms.
b) Keeping your body in a straight line, brace your core and hold for 30 seconds. That’s one set.
Side plank – right
a) Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders.
Side plank – left
a) Lean on the left side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders.
a) Lie on your back, knees bent. Pushing down with your heels, lift your hips until you have a straight line from your knees to shoulders.
b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down.
a) Stand straight, with your arms bent at 90°, elbows tucked into your sides, palms facing the floor.
b) Run on the spot as fast as you can. Each time lift your leg high enough so your hand slaps the top of your thighs.
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