The Gold Meal Workout

Everyone dreams of winning Olympic gold. Unfortunately, we can't give you a medal, but we've got a workout that will turn you into an athlete of your own design. That's right, you'll be faster, stronger and as ripped as a 100m runner. Here's your turbocharged training plan.

Train like an Olympian

Most training plans focus on achieving one goal and the solution calls for moving heavy weights regularly. This plan is a little different as it focuses on explosive speed and power, core strength and stability in movement. All three are necessary for athletic glory, and the benefits for you are an increased metabolism, improved balance and a rock-hard physique. Not only will your explosive speed and power improve exponentially, but you will be in more control of your body when moving at speed. Combine the athletes' workout on the next page with a decent warm-up routine (skipping for five to 10 minutes, or 10 minutes on the rowing machine) and some core exercises.

How to use this Workout

Begin each session with a proper warm-up and some core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets. Wednesday is a rest day.

Superset 1


Get into a push-up position and, while keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up. Do as many reps as you can.


Grab a chin-up bar with an overhand grip, hands slightly more than shoulder-width apart. Hang with straight arms and pull your shoulder blades down. Pull your chest to the bar. Then slowly lower yourself. Aim for 10 reps.

Superset 2

Dumbbell Snatch

Bend your knees, and push your hips back while holding a dumbbell in one hand. Jump while thrusting the weight overhead. Land softly. Aim for five reps each arm.

Cable Single-arm Row

Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then slowly return your arms to the start. Do 10 reps each arm.

Superset 1

Dumbbell Squat

Hold a pair of dumbbells with your feet shoulder-width apart. Bend your hips and knees and lower yourself until your thighs are parallel to the floor. Push back up. Do eight to 12 reps.

Stability-ball Leg Curl

Lie on the floor with your ankles on a stability ball. Raise your hips so your body forms a straight line. Pull the ball towards your butt with your legs. Then roll it back out. Do 12 reps.

Superset 2

Dumbbell Step-up

Holding dumbbells, lift one foot and place it on a bench. Then push your body up until your weight-bearing leg is straight. Do 10 reps with each leg.

Dumbbell Calf Raise

Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps on each leg.

Superset 1

Dumbbell Incline Bench Press

Lie face-up on an incline bench and hold a pair of dumbbells with an overhand grip. Press the weights straight above your chest. Then lower them slowly. Do 10 reps.

Lat Pull-down

Grab the bar with an overhand grip. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise slowly. Do 10 reps.

Superset 2

Dumbbell Single-arm Overhead Press

Stand holding a dumbbell at shoulder height with your palm facing towards your body. Press the weight straight up. Do six to eight reps on each arm.

Dumbbell Single-arm Row

Hold a dumbbell in your right hand, and place your left hand and knee on a bench. Use your back muscles to pull the dumbbell up and back. Slowly lower. Do 10 reps each side.

Superset 1

Single-leg Squat

Stand on a bench and flex your right ankle so your toes point up. Bend your left knee and lower your body until your right heel touches the floor. Push up. Aim for five reps per leg.

Single-leg Leg Curl

Perform as you would the stability ball hamstring curl, but use one leg. Lift your left leg and bend your knee. With your right leg, pull the ball towards your butt and then push it back out. Aim for 10 reps each leg.

Superset 2

Dumbbell Side Lunge

Stand holding dumbbells at your sides. With your left leg, take a wide step directly to the left. Bend your left knee and push your hips back until your left thigh is parallel to the floor. Then push back up. Do 10 reps in each direction.

Unstable Jump Rope

Skip rope for 45 seconds on a cushiony surfaceFeature Articles, such as a stretching mat. The instability will help strengthen your ankles.