Olympic preparation is all about precision, performance, and dedication. The 59-year-old former track-and-field athlete, Sally Gunnell, has proved it at every level, from the Olympics to the Commonwealth and World Championships. 

Sally once shared on her Instagram that she “used to train for performance goals, to break records, to win medals.” But these days her focus had shifted, and now she trains “to live the life I want to live for as long as possible. And of course the mental benefits.”

As an athlete, she knows the importance of fitness in life, which is why she started “Life’s Hurdle,” where her mission is “to help as many women as possible build confidence in life through mindset, exercise, and nutrition.”

And she believes that one way to help them is to raise awareness and encourage them to engage in strength training. For that, Gunnell shared a simple home workout for beginners.

Her workout plan includes 6 simple exercises targeting the upper, lower, and core. She suggested performing 3 sets of each exercise and resting for about 60-90 seconds between sets. 

The only equipment required is a mat and a pair of dumbbells. She divided these 6 exercise as:

Block 1 (3 sets of each movement)

• Goblet squats for 10 reps
• Floor press for 10 reps

Block 2 (3 sets of each movement)

• 10 reps of single-arm rows for each arm
• 3 to 6 reps of Eccentric push-ups. Gunnell said, “lowering yourself down as slowly as possible and then pushing up with your knees.”

Block 3 (3 sets of each movement)

• Thrusters for 10 reps
• 20 reps of standing marches

This easy and simple workout plan is perfect for beginners to get used to regular exercise. Apart from exercise, she also shared some tips to follow.

Some practical tips for beginners by Sally Gunnell

• Incorporating Walking: She believes that walking increases “energy expenditure” and makes you feel happy and good. And this feeling is good for building the foundation of heath journey. 
• Nutritious meals:  Sally said one must not complicate the nutrition and avoid constant decision fatigue. The approach should be find what works for your body and stick to it only. 
• Consistency is key: Gunnell believes your workout doesn't have to be perfect all the time; the important thing is that it be consistent. Even when you are busy, make time for a walk or a short workout. 

So, do you train yourself daily?

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Written by

Supradeep Dutta

Edited by

Joyita Das