Gemma Atkinson Returns with Multi-Muscle Strength Routine

Gemma Atkinson recently shared her approach to rebuilding strength after time off from training due to a sinus infection. The former Women’s Health cover star took 2.5 weeks away from training and has now returned to exercise with a focus on multi-muscle exercises that work multiple muscle groups and build strength.

Atkinson shared a video of her workout on Instagram, stating that she had hit a new personal best on her hip thrust.

Atkinson’s priority during her time off was sleep and nutrition, which she believes has benefited her both mentally and physically. She has now returned to training with a focus on five exercises that combine resistance training, functional strength, and cardiovascular work.

Efficient Exercises for Strength and Fitness

These exercises are particularly time-efficient and can be done with minimal equipment. The first exercise is the hip thrust, which targets the gluteus maximus, the largest muscle in the body, as well as the hamstrings and other muscles around the hips.

To perform a hip thrust, sit on the floor with your upper back resting against a bench, knees bent and feet flat on the floor, hip-width apart. Position a barbell across your hips, then drive through your heels and squeeze your glutes to lift your hips until your torso is parallel with the floor.

The second exercise is the Romanian dumbbell deadlift, which is a hip-hinge exercise that trains the posterior chain, including the glutes, hamstrings, and spinal erectors. This exercise makes efficient use of training time and develops strength for everyday activities such as bending down and picking things up.

The Romanian dumbbell deadlift is performed by standing with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Push your hips backwards, lowering the dumbbells down the front of your legs while keeping your back neutral and a soft bend in your knees.

Atkinson also uses kettlebell walking lunges, which combine strength, balance, and coordination in one exercise. This exercise works the quads, glutes, and hamstrings while challenging the core to keep the torso stable.

Kettlebell walking lunges are performed by standing tall, holding a kettlebell in each hand by your sides. Step forwards with one foot and bend both knees to lower into a lunge, keeping your front knee tracking in line with your toes and your torso upright.

Another exercise used by Atkinson is the weighted vest high plank walk, which challenges the core, shoulders, and upper-body stabilizing muscles. This exercise also introduces an element of coordination and dynamic stability, forcing the core to work harder to resist rotation or the hips dropping.

To perform the weighted vest high plank walk, put on a securely fitted weighted vest and start in a high plank position, with your hands underneath your shoulders and legs extended behind you. Brace your core, keeping your hips level and your body in a straight line from head to heels, and walk one hand sideways, followed by the other, taking small controlled steps.

Atkinson’s final exercise is skipping, which offers a high cardiovascular challenge and develops muscular endurance in the calves and lower legs. Skipping also provides an impact stimulus for the bones, helping to boost bone density, and challenges coordination and rhythm.

Skipping is performed by holding a skipping rope with your hands just outside your hips, elbows tucked close to your sides. Swing the rope over your head using small movements from your wrists, and as it approaches your feet, make a small jump, landing softly on the balls of your feet.