In this week’s WednesdayWorkout we are looking at soap star Gemma Atkinson. Famous for her roles in soaps such as Emmerdale and Hollyoaks, the actress has just completed a 12-week transformation programme with Ultimate Performance Fitness in Manchester, and her results are amazing!
Gemma trains 4 times a week, and her sessions last 45 minutes to an hour, depending on what it involves. Her programme includes both weight and HIIT training – usually both within the same day. An example of one of Gemma’s sessions is her leg workout, which focuses on building and strengthening the muscles in her legs and glutes.
Leg workout A: Quad dominant
- Split Squats 8-10 reps, 4/5 sets
- (Pull) 8-10 reps, 4/5 sets
- Pendulum Squat 8-10 reps, 4/5 sets
- (Pull)8-10 reps, 4/5 sets
Leg workout B: Posterior Chain-focussed
- RDL 8-10 reps, 4/5 sets
- Upper body 50-degree dumbbell press (push) 8-10 reps, 4/5 sets
- Back Extension 8-10 reps, 4/5 sets
- Upper body 75-degree dumbbell shoulder press (Push) 8-10 4/5 sets
(Pull refers to exercises that emphasise a pulling motion such as a pull up’s, seated rows, deadlifts etc.)
Each week she increases the intensity whether that’s through the number of reps she does or the number of sets completed. An example of this is increasing from 4 sets of 10 reps to 5, whilst increasing the weight as well. This is known as progressive overload training – where the programme will always increase the level of exercise being done so you continue to see results and wont plateau in your training. Her programme was paired with a high protein diet, where she tracked her macros and calories to make sure she was getting the right levels of nutrition.
Gemma Atkinson was in good shape before but because she remained motivated and stuck with her 12-week workout regime she is now in amazing shape!