At 41, Gemma Atkinson isn’t following any extreme fitness plans or grueling workouts. Instead, her goal is consistency, strength training, and keeping movement going enough to sustain longevity. 

According to Women's Health, Atkinson has to juggle being a mom, hosting on Hits Radio, being a businesswoman, co-hosting a podcast, and managing her health all at once. So, when she gets time to work out, she makes sure it's effective. Her training routine begins in the morning. 

"I need to be in and out before the kids wake up, so it’s back to 4.30 am wake-ups and 5 am sessions, but in just four days my body has adjusted, and this morning I actually woke up naturally two minutes before my alarm," Atkinson said.

Early morning workouts are best for her because she doesn't have any time in the evening, and later in the morning, getting her house in order and leaving for work doesn't allow her at that time. Although waking up so early, that too for a workout, is not easy, especially during winter, she pushes through.

"You have to get past that voice in your head and get it done. It’s the only way you’ll make progress, and it’s always worth it." 

Her workout consists of the following exercises:

Triset 1:

• Barbell hip thrusts (4 sets of 8 reps)
• Bulgarian split squats (4 sets of 12 reps per leg)
• Reverse hyper extensions (4 sets of 20 reps)

Superset 1:

• Banded hip abductions (4 sets of 20 reps)
• Banded lateral walks (4 sets of 15 reps)

But that's just a small part of her overall routine. Another key part of her routine includes a full-body workout that targets multiple muscle groups in one session. 

“I’ve decided to be my own advert for striving for stronger, bigger, healthier, and happier,’ the 41-year-old said. ‘I want a body that functions and carries me through the ageing process. A body that I’ll work with, not punish by trying to shrink it.’

Here are Gemma Atkinson's go-to exercises:

• Skipping
• Overhead barbell push press
• Kettlebell Bulgarian split squat
• Wall balls
• Kettlebell farmer carries

These exercises help her stay healthy and fit, but there is more.

Gemma Atkinson’s Daily Routine

Her day starts at 4:30 am, and her daily routine is nothing to kid about.

Gemma Atkinson starts her day with coffee and MCT oil, a compound used for energy and endurance. Then she starts her workout routine designed by Elliott Upton, which includes a heavy strength-based day, a ‘complexes day’, a hypertrophy day, two cardio days, and two rest days.

Then comes the ice bath. Atkinson said, 

"I felt like I’d had a massage and cold-water therapy in one. It could be one of those things whereby in 10 years, people are like, “No, it’s rubbish”. But I do like the whole grounding thing, and I always let Mia and Thiago play out with nothing on their feet."

Her routine might seem too much from a lot of people’s perspective, but it apparently works.

What are your thoughts on this?

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Written by

Ruwa Javed

Edited by

Zaid Quraishi