How To: The 1-Hour Athlete’s Workout

Watching the highlights reel from this year’s Commonwealth Games, one thing was apparent – athletes have smokin’ bodies. This realization brought with it one all-important question: how do I get a physique like that?

Well, dear reader, curb your queries, because I have got the 411 from dual athlete, Ellyse Perry.

Playing soccer and cricket at an elite level, Ellyse is accustomed to a gruelling schedule of early mornings on the pitch or field no matter how hot or cold it is.

Ellyse believes the key to staying motivated is company. “As a team sports player, I really rely on my teammates to keep me motivated, particularly on chilly mornings. It’s about finding what’s right for you, and remembering just how good you’re going to feel after the workout”, says Ellyse.

Warm up – 5 minutes

Photo: Shutterstock
Photo: Shutterstock

Find yourself an open grassy area like a park or sports field. Start with a few laps of jogging around the oval, followed by some dynamic stretches – eg. leg swings, back rolls etc.

Strength and Conditioning Circuit – 20 minutes

Photo: Shutterstock
Photo: Shutterstock

As a group, perform the following exercises x 4 reps, with a two minutes rest between sets.

10 x push ups

20 x sit ups

10 x tuck jumps

20 x squats

20, 40, 60, 80 metre shuttle

Small Sided Games – 30 minutes

To end on a high, choose one or two of the below options (which ever you enjoy most) and have a quick game in the park.

– touch football

– soccer

– frisbee


Warm Down – 5 minutes

Photo: Shutterstock
Photo: Shutterstock

Stretch and foam roller (if you have one)




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