Not only is the 23-year-old a pro swimmer and insanely fit, he’s also exceptionally strong. Just check out his last few Insta posts which show him crushing a bunch of workouts during iso.
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We hit up the Gold Coast native to find out his secret for staying in shape sans access to the gym or pool. Here, he walks us through a 20-minute circuit you can do at home with no equipment whatsoever.
"The philosophy and purpose of the workout is to maintain bodyweight strength, core stability and the fast-twitch fibre in your legs," Simpson tells Men’s Health. "A lot of us can't get in the water right now and certainly can't get into the gym, so we're gonna try and replicate some of those motions right here on the mat."
The Workout
Warmup
1 minute, Jumping Jacks
1 minute, Butterfly Jumps
"Just a standard minute of jumping jacks, then we're going to movie into butterfly jumps, which are double over arms swings mixed with a double leg jump," says Simpson. "The butterfly should have a nice fluid, rhythmic motion to it, kind of like you would in the pool."
Cycle #1: Upper Body Strength
20 Pushups
10 V-Ups
10 Spiderman Pushups
10 V-Ups
1 minute Plank
Repeat 2 times
Spiderman Pushups: "Going into our spiderman pushups, we want to make sure that our knees are touching our elbows every time," says Simpson.
Plank: "You want to make sure you keep a nice straight line from the very top of your head all the way down to your heels," says Simpson as he holds his plank.
Cycle #2: Legs & Core
20 Squat Jumps
30-second Side Plank
20 Single-Leg Jumps
30-second Side Plank
Repeat 2 times
"For this cycle, we're working on fast twitch fiber motions in the legs and getting a little bit of core and obliques going," says Simpson.
Squat Jumps: "You want to use your arms to push yourself away from the ground, so you're ascending as high as possible every time," says Simpson as he does his squat jumps.
Side Plank: "If you want you can raise your arm up for more stability, or you can move between under the armpit and back up into a nice straight line, " says Simpson. "Keep your shoulder and lat nice and stable, really working through the bottom side of the abdomen."
Single-Leg Jumps: "Gently touch your knee to the floor on these single leg jumps every time," says Simpson. "As soon as your knee hits the ground, blast back off onto the other leg."
Final Blast
10 Burpees, 1 minute
Repeat 2 times
"Now that we've really woken up all aspects of the body, I'm going to be finishing with a really short blast finale," says Simpson. "Begin in a plank position, starting with a pushup, bringing your knees to the backside of your tricep, straight into a jump with your arms trying to touch the ceiling."
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