This workout can help you emulate the prowess of your favourite athletes

IT only comes around every four years, but the buzz of the Olympic Games never fails to be more than enough to rev our fitness engines into gear.

In fact, memories of London 2012 have already got us more focused than usual at the gym.

Rio 2016 might be halfway around the world, but we’re taking a leaf out of the athletes’ books with this workout, which gets to work on speed, strength, power, agility and endurance.

We can’t promise the weather or backdrop that comes with this year’s Games, but this workout, devised master trainer Amir Kahn, is one way to get into the spirit of the Olympics.

KIT YOU’LL NEED: Bench, kettlebell or weight

HOW TO DO IT: Perform each move for the number of reps or duration recommended for your level. 

Rest for the allotted time, then repeat the move for the number of sets recommended. 

Complete all sets of each move before moving on to the next.

ROTATION

This workout can help you emulate the prowess of your favourite athletes

Areas trained: SHOULDERS, TRICEPS, STOMACH, SIDES

Technique:

* Stand upright and hold a weight at chest height.

* Dip your knees slightly and then extend your arms to drive the weight up towards the ceiling, while rotating 90 degrees to your left.

* Return to the start and repeat to your right for the following rep.

BEGINNER: 2 x 10 reps (1 minute 30 seconds’ rest)

INTERMEDIATE: 3 x 15 reps (1 minute’s rest)

ADVANCED: 4 x 20 reps (45 seconds’ rest)

SAFETY TIP: Keep your chest up and shoulders back throughout

SKI SQUAT HOLD

This workout can help you emulate the prowess of your favourite athletes

Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE, SHOULDERS

Technique:

* With feet together in a skiing position, hold a weight close to your chest and lower into a slight squat.

* Hold.

BEGINNER: 1 x 30 seconds

INTERMEDIATE: 2 x 45 seconds (1 minute’s rest)

ADVANCED: 3 x 1 minute or maximum hold (1 minute’s rest)

SAFETY TIP: Keep your chest lifted and your elbows high

ICE SPEED SKATERS

This workout can help you emulate the prowess of your favourite athletes

Areas trained: GLUTES, HAMSTRINGS, CORE

Technique:

* Starting on your right leg with your left leg off the floor, explosively jump sideways, arms and legs stretched wide, onto your left leg.

* Repeat fluidly, moving sideways in the opposite direction for each rep.

BEGINNER: 2 x 30 seconds (2 minutes’ rest)

INTERMEDIATE: 3 x 45 seconds (1 minute 30 seconds’ rest)

ADVANCED: 4 x 1 minute (1 minute’s rest)

SAFETY TIP: Land softly, dropping straight into the next rep

SNOWBOARDER TUCK JUMPS

This workout can help you emulate the prowess of your favourite athletes

Areas trained: GLUTES, LEGS, CORE

Technique:

* Stand with one foot forward and one behind, facing slightly sideways, and drop down into a slight squat.

* Explode up into the air, bring your knees to your chest and rotate your stance so you land with the opposite foot forward.

* Repeat, alternating sides with each rep

BEGINNER: 2 x 10 reps (90 seconds’ rest)

INTERMEDIATE: 3 x 15 reps (60 seconds’ rest)

ADVANCED: 4 x 20 reps (45 seconds’ rest)

SAFETY TIP: Keep your heels planted as you squat down

KNEELING POWER PRESS-UP

This workout can help you emulate the prowess of your favourite athletes

Areas trained: CHEST, SHOULDERS, TRICEPS

Technique:

* Start upright on your knees, hands either side of your chest.

* Allow your body to fall forwards and absorb the landing with your hands.

* Use your arms to explosively drive your upper body off the floor until you return to a kneeling upright position. Now repeat.

BEGINNER: 2 x 5 reps (2 minutes’ rest)

INTERMEDIATE: 3 x 10 reps (1 minute 30 seconds’ rest)

ADVANCED: 4 x 15 reps (1 minute’s rest)

SAFETY TIP: Keep your body locked from head to knee – don’t let your lower back overarch


Lifestyle

Normal People star India Mullen has told of her pride in seeing modern-day Irish culture showcased to a global audience in the TV phenomenon.‘Normal People’ star proud of TV drama’s global reach

Fearless is a slick new documentary airing next Monday on RTÉ 1 which follows Cork native and editor-in-chief of US Glamour, Samantha Barry, in the run up to the 29th Glamour Women of the Year Awards. Ruth O’Connor speaks to Barry about her editorship of one of Condé Nast's most important media outlets.The fearless Samantha Barry: From Ballincollig in Cork to editor of Glamour

More From The Irish Examiner