‘Rock up and walk out’: The simple 45 minute workout Australia’s fastest sprinter swears
Exercise like an athlete! The simple 45 minute workout champion Australian sprinter Matt Shirvington, 40, swears by for keeping in shape
- Sprint icon Matt Shirvington said F45 is perfect for ‘rocking up and walking out’
- The regime is growing in popularity based on its high-intensity group workouts
- F45 users ‘don’t need to choose an exercise, machine or even a trainer’, he said
- The ex-100m Olympian said he has had to change up his workouts since retiring
- Father-of-three does not try to cram in yoga, pilates, an ice bath and track work
He was once Australia’s fastest ever sprinter who spent every waking moment trying to get faster on the track.
And former 100m sprinter Matt Shirvington has revealed he can still maintain his rippling physique by using the popular cult workout, F45, also known as ‘Functional 45’.
Speaking to Body+Soul’s Healthy-ish podcast, the champion athlete said it was the sheer practicality of the innovative program that makes it so popular for gym buffs.
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Former 100m sprinter Matt Shirvington (pictured) has revealed he can still maintain his rippling physique by using the simple F45 workout
The champion athlete said it was the sheer practicality of the innovative program that makes it so popular for gym buffs (pictured in the 2003 World Athletics Championship in Paris)
What does an F45 workout typically involve?
45 seconds on, 15 seconds off for 45 minutes:
* Squat jumps
* Lunges
* Spider pushups
* Kettle bell swings
* Skipping
* Box jumps
‘It (an F45 session) is gone so quickly because they haven’t thought about it,’ Shirvington said.
‘They don’t need to choose an exercise or choose a machine or even a trainer – they just rock up, get it done and walk out.’
F45 consists of a worldwide fitness community specialising in high-intensity group workouts – with the ‘F’ standing for functional training.
Exercises include squat jumps, lunges, spider push-ups and kettle bell swings for a period of 45 seconds at a time with a 15 second rest for 45 minutes.
The retired 1998 Commonwealth Games finalist is an ambassador for F45 and said as a busy father-of-three he could no longer workout like a professional.
‘I’ve got three kids now,’ he said. ‘I can’t say “great, I’ve got three hours in the gym then I’m going to go to the track, then yoga, pilates, an ice bath and then I’m going to bed – that’s just not realistic”.’
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‘They (F45 users) don’t need to choose an exercise or choose a machine or even a trainer – they just rock up, get it done and walk out,’ Matt (pictured in red) said
He added his physio once compared his post-professional body to a Ferrari about to be put in the garage – which would break if he tried racing it without a service.
The famous former Olympian, who reached the semi-finals at his hometown games in Sydney in 2000, said athletes had to be careful not put on weight after retiring.
If they were natural weight-gainers, retired athletes may only find that out after they had hung up their spikes.
F45 training combines elements of high-intensity interval training (HIIT), circuit training, and ‘functional training’.
What is the average day on a plate during the F45 Challenge?
PHASE ONE:
Breakfast
Super Greens Juice With Boiled Eggs
Morning tea
Handful of nuts
Lunch
Chicken And Goat Cheese Zucchini Salad
Afternoon tea
Protein Almond Shake
Dinner
Veggie Mash With Grilled Fish
PHASE TWO:
Breakfast
Banana and Peanut Butter Smash
Morning tea
Protein Almond Shake
Lunch
Middle Eastern Beef Bowl
Afternoon tea
Lemon Coconut Ball
Dinner
Coriander Chicken Burrito Bowl
PHASE THREE:
Breakfast
Salted Caramel Protein Smoothie
Morning tea
Garlic Snow Peas with Almonds
Lunch
Broccoli and Cauliflower pilaf with Chicken Strips
Dinner
Cumin Lamb Skewers with Greek Salad
The famous former Olympian, who reached the semi-finals at his hometown games in Sydney in 2000, said athletes had to be careful not put on weight after retiring (pictured racing against Dwain Chambers of Great Britain during the mens 100m heats at 2003 World Athletics Championships
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