The proud owner of one of the most chiseled bodies in history, as well as three world sprinting records, has a confession to make: He finds it difficult to carry his six-foot-five, 207-pound bulk to the gym every morning. Usain Bolt, a six-time Olympic gold medalist who excelled in cricket as a teenager and had to be coerced by a coach into trying sprinting, says, “I am meant to be at the gym by 10, but that’s when I get up.” So how can he maintain his competitive edge while appearing to operate on island time? By following his instincts and giving it his all.
The majority of Bolt’s rivals are shorter than him (as elite sprinters often are), which gives them an edge as they take off, but his abnormally long, incredibly efficient stride wins out. Bolt completes a 100-meter run in roughly 40 strides, compared to the average of about 45 for top runners. The 26-year-old Jamaican goes to the gym ultimately for 90-minute exercises designed to build explosiveness while retaining his slim physique in order to keep that edge. He claims, “I perform a lot of hamstring curls and leg extensions.”
His strict regimen increases the steadiness needed to reach a high speed of more than 27 mph. What motivates him, then? Bolt declares, “I don’t want to come in second,” before citing yet another driving force: “When I’m working out, I think about ladies, going to the beach, and looking nice. I take action for the girls.
If you’re not the athletic type, it will take more work to get your physique in the shape you desire, according to Bolt. But it is doable if you really want it. The key is consistency. Follow Bolt’s program of 30 seconds on and 30 seconds off as you complete three sets of these exercises.
Leg Raises
Legs straight, arms overhead, and back flat (for stability, hold on to bench legs or press your hands against a wall). Keep your lower back on the floor as you raise both of your legs until your soles are facing the ceiling.
Side Sweeps
Lie on your right side with your left knee crossed over your body, contacting the floor, and bent 90 degrees. Straighten your arms out in front of your torso. Reach towards the floor behind you with your left arm as you swing it across your body in a 180-degree arc. While keeping your hips pointed in the other direction, let your body twist with the motion. Repeat. Next, change sides.
Backward crunches
Lay on the ground face down with your hands behind your head. Twisting up and to the right, raise your torso off the ground. Remain calm and assume a neutral position. Lift your torso, then do a left-facing turn. Repeat.
Clams on a side plank
Lie on your left side with your feet curled under you and your knees parallel to the ground. Modified side plank position: Raise your hips off the floor while supporting your torso on your left elbow. Your right hip with your right hand. Modified clam position involves opening and closing your knees. Repeat. Next, change sides.
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