Upon consulting with athletes and their coaches, we’ve put together 5 great moves that will help you get that gold-medal physique of an Olympic athlete.

1. The Plate Push

How to do it: Place a heavy barbell plate (35 to 45 pounds) on the floor. While in a half plank position, place your hands on each side of the plate. Use the power from your legs to push the plate across the floor for 20 seconds. Do this with explosive power and do it as fast as you can. Take a one-minute break. Repeat three to fivetimes. (TIP: A towel underneath the plate helps it slide more easily)

What it works: Core, Upper Back, Legs

2. Goblet Squat

How to do it: Hold a dumbbell close to your chest and your feet shoulder-width apart and turned out slightly. Squat slowly, as low as you can go. Press up through the to the starting position with your heels flat on the ground. Repeat 12 to 15 times.

What it works: Leg Muscles and Core

3. Single-Leg Dead Lift

How to do it: With one leg behind you and a 15-20 pound weight in the oppositehand, slowly lift your back leg up toward the ceiling, causing your upper body to tip forward. Your standing leg should bend slightly as you come down. Fully extend as you come up. Repeat eight to 12 times per side.

What it works: Glutes and Hamstrings

4. Box Jumps

How to do it: Stand with your feet parallel in front of a knee-height box (18-24 inches high). Jump onto it, landing with both feet at the same time softly. Focus on vertical extension as you jump. Repeat 10 to 15 times.

What it works: Full Body

5. Cone Runs

How to do it: Set out five cones approximately five metres apart. Run to the first cone, pivot and run back to the start. Run to the second cone, then back to the start, and so on. Do the whole series three to four times as fast as you can with 30- to 60-second rest periods between each, working up to six sets.

What it works: Full Body