GEMMA’S WORKOUT PLAN
Inspired to try Gemma’s workout? Do the moves below twice a week, plus two HIIT workouts a week, for four weeks. Then try the progressions or up the weights.
DB shoulder press
Stand with feet shoulder-Glute bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Make I Aim to do 3-4 sets of 15 reps for each move, resting for 40 secs between each sei. Follow the moves in their order for best results, and remember to warm up beiore the workout and cool down after. sure your knees are flexed at a 90° angle (A). Lift your hips up, driving your weight through your heels and squeezing your glutes. Don’t arch your lower back. At the top, hold for a second, continuing to squeeze your glutes and making sure your body is in a straight line from knees to shoulders (B). Slowly lower yourself back down to the starting position, rolling your spine down from the top to bottom. Pause, then repeat.
Gemma Atkinson’s Workout Routine Photo Gallery
PROGRESSION:
Single-leg glute bnage
From the same start position, elevate one leg in the air so it’s almost straight.
With the other leg, drive your hips up into the air, pushing your weight down and through the heel of the fixed leg. Taking your hips as far as you can without arching your lower back, squeeze the working glutes as hard as you can (see image, below).
Control the lowering phase back to the starting position and repeat for the desired number of reps, then repeat with the other leg width apart, holding the dumbbells up at shoulder height with elbows at a 45° angle (A).
Drive the dumbbells straight up towards the ceiling, keeping form by only using your arms, not legs, to drive the weights up (and don’t lean back).
Pause at the top (B), then slowly return to the starting position and repeat.
PROGRESSION:
DB front squat into push presf
Standing in the same start position with your back straight and chest up, squat down towards the ground.
At the point your thighs are parallel with the floor, pause (see image, below) and drive your hips up to the starting position while simultaneously pressing the dumbbells straight up towards the ceiling. Don’t rotate your palms. Allow the dumbbells to return to the starting position before repeating the movement.
DB squat to chair
Stand in front of a chair with your feet shoulder-width apart, back straight and head in a neutral position, holding a set of dumbbells by your sides.
Bend your knees as if you’re going to sit down slowly, moving your hips back onto the chair. Keeping your chest up and back straight, sit down (A).
Drive your weight back up through the middle of your feet, without an excessive forward lean, to get back up (B). At the top, squeeze your glutes before repeating.
PROGRESSION:
DB split squats
Stand with one foot flat on the floor and your back foot on a chair so the heel is slightly elevated. Keep your chest up and shoulder blades back; your hips and shoulders should stay parallel, facing forwards.
Slowly lower your back knee towards the ground until you reach 90°, stopping just before you touch the ground (see image, below).
Pause, then drive back up through the front leg to the starting position. Repeat for the desired number of reps for both legs.
DB stiff-leg deadiirt
Stand up straight, holding a set of dumbbells, with a slight bend in your knees and your feet hip-width apart (A).
Keeping your knees fixed, slowly lower the dumbbells towards your feet by hinging your hips away from you, keeping your back straight. Keep moving forwards towards the ground until you feel a stretch in your hamstrings (back of thighs).
Pause at your end range without arching or rounding your back (B), then start to bring yourself back up to the starting position, squeezing your glutes at the top. Pause and repeat.
PROGRESSION: Single-leg DB n Romanian deadiirt
Start in the same position as DB stiff-leg deadlift. Lift one leg off the floor, keeping balance.
Flexing at your hips, lean forwards while faking the lifted leg backwards, keeping it relatively straight, arms swinging naturally towards the floor (as shown, below), until your torso is parallel with the floor. Don’t arch your lower back – you should feel a stretch in your hamstrings.
Pause; return to the start position. Repeat on the other leg. You can touch down with your non-working leg between reps for balance.
DB alternating
Stand with your feet shoulder-width apart and your arms by your sides, holding a set of dumbbells (A).
Step back with one leg, flexing the knee to drop your hips towards the ground. Keep going until your rear knee nearly touches the floor. Keep your spine fall and the weight in your front foot towards your heel (B).
Drive your weight back up through the heel of your front foot and raise yourself back to the starting position. Swap legs and repeat.
PROGRESSION:
DB side lunge
Stand with your feet shoulder-width apart, holding dumbbells by your sides, palms facing each other. Keep your shoulders back, chest up and a slight bend in your knees.
Take a big step out to the side, turning your foot out just a little; making sure you stay facing forwards and as upright as possible. Bend the front foot, lowering yourself info a squat while keeping your trailing leg straight (as shown, below).
Push back up to the starting position with the bent leg and repeat on the other side.
Floor DB triceps extension
Lie on the floor with your back on the ground and your legs bent at the knees. Hold a set of dumbbells directly above your shoulder joints in a neutral position with your palms facing each other (A).
Slowly lower the dumbbells towards the front part of your shoulders without allowing your upper arms to move forwards or backwards or rotate. Stop just short of touching your shoulders (B).
Use your triceps (backs of upper arms) to drive the weight back up to the starting position, locking your arms and squeezing your triceps at the top. Pause and repeat, avoiding your head at all times.
PROGRESSION:
DB pull over
Lie on your back with your legs bent and feet flat on the floor. Hold one dumbbell with both hands at arm’s length over the top of your chest.
Keeping your arms straight, slowly lower the dumbbell backwards over your head towards the ground. Take it as far as you can without touching the floor (as shown, below), pause for a second and then, under control, bring it back to the starting position. Keep your arms straight.
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