OS Fitness: Try 5 workouts from Aussie Olympians and Paralympians

Want a way to stay fit? We’ve gathered Australia’s top Olympic and Paralympic athletes to help you do just that. 

What better way to workout at home than getting the top workouts recommended by our Aussie Olympians and Paralympians? Answer: there isn’t. So, we decided to get Australia’s best and brightest athletes to share their best fitness tips with you in OS Fitness on the Optus Sport app. These follow-along videos are a great way to stay fit and build muscle while you’re at home and a very healthy alternative to watching Netflix on your couch.

Whether you’re a beginner looking for a step-by-step guide to getting started on your fitness journey or a gym fanatic looking for home workout tips from Australia’s elite – we’ve got you covered. So, roll out the yoga mats and get your gym gear on – here are our top workouts to get you in tip top shape without going out. 

Remember to always warm up before any strength workout.

1. Ian Thorpe - Banded bent over row

Australian swimming legend Ian Thorpe brings us a strength workout focusing on the upper back muscles so you can develop greater pulling strength and a healthy posture to protect your head, neck and shoulders – the perfect workout to develop a strong pull to help you glide through the water while practicing your favourite swimming stroke.

Reps: 2x15 reps with 45 seconds rest

What you need: Resistance bands

Form tips: Keep your back straight and core muscles engaged

2. Poppy Starr Olsen - Dumbbell Goblet Squat

Olympic skateboarder, Popp Star Olsen introduces her favourite lower body exercise to target the glutes, quads and hamstrings to help you build stronger legs without having large loads on your back and risking injury. You’ll also be engaging your core which helps you keep your balance when doing sports like skateboarding.

Reps: 2x15 reps with 45 seconds rest

What you need: Dumbbells

Form tips: Keep your core tight throughout the exercise

View video through Optus Sport here

3. Ellie Cole - Single Leg Glute Bridge

Six-time Paralympic Champion, Ellie Cole shows us her personal workout to improve overall strength and stability with a focus on the legs and glutes. Strong glutes give you better pelvic alignment which means better posture and support for your lower back. This is a great exercise for swimmers looking to improve the start and stability in the water.

Reps: 3x12 reps on each leg with 30 seconds rest

What you need: nothing but your burning desire to stay fit!

Form tips: Keep your ribs down and core tight. Point your hands to the ceiling for added difficulty.

View video through Optus Sport here

4. Nic Beveridge - Plyo Push-ups

Paralympic Triathlete, Nic Beveridge shares with us an explosive plyometric chest workout he uses to build pushing power. Plyometrics help build faster muscles contractions which allows you to generate more force quickly – which means more power in your lifts! You’ll also get a good workout on your triceps which helps brings more stability and bigger arms.

Reps: 3x8 reps with 20 seconds rest

What you need: Something to elevate your hands ie. Weights, thick books or cushions

Form tips: Go easy on the first set then go all-out on your second set

View video through Optus Sport here

5. Madison de Rozario - Dumbbell Pullovers

Three-time Paralympic Silver Medalist gives us a high-volume, high-rep exercise to help you build resilience, endurance and strength in the upper body particularly the arms and shoulders. Having a strong upper body helps with your posture and performance in a range of sports and also lowers muscle atrophy that comes with age.

Reps: 2x15 reps with 45 seconds rest

What you need: Lightweight dumbbells

Form tips: Focus on bringing your ribcage to the ground and activate your core. Keep your shoulder blades flat on the ground and have your arms extended as far as you can.

View video through Optus Sport here

These are just a few of our Express Workouts from Aussie Olympians and Paralympians with more to come! Keep up with the latest workouts on OS Fitness on Optus Sport.