The Jess Ennis circuit routine

Get abs like Jess with this routine

An average day in the life of a champion heptathlete isn't a dry run of the seven disciplines, but a focused day of building general fitness.

Nutrition is crucial too. Jessica Ennis says, 'People expect athletes to be on a really strict diet but it's about making sure you've got the energy to compete and recover - not dieting.

'I have a really sweet tooth, but I train hard so I can enjoy the odd chocolate brownie safe in the knowledge I'll burn it off.'

But enough of food. Here are the exercises that could earn you abs like golden girl Jess.

Do three sets of the exercises listed below.

First set: Perform each move for 20 seconds, then rest for 10 seconds.

Second set: Perform each move for 30 seconds, then rest for 15 seconds.

Third set: Perform each move for 20 seconds, then rest for 10 seconds.

Read about Zest Deputy Features Editor Laura Potter's day training with Jessica Ennis in the March 2012 issue of Zest magazine. Download back copies via the Zest app here.

Press ups

• Balance on your hands and toes.
• Keep your back straight and lower yourself until your elbows are at a 90 degree angle.
• Exhale as you begin pushing back up to the start position. Do with or without knees on floor depending upon ability.

Split jumps

•  Stand with one foot in front of the other, and lower your body into a split squat.
•  Jump up and switch your legs with enough force to propel both feet off the floor and land with the opposite foot forward.
•  Repeat, alternating which foot faces forward with each jump.

Sit ups

• Lie on your back with your legs bent and your feet flat on the floor. Place your fingertips on your thighs. This is your start position.

• Keeping your arms straight, steadily sit up to touch the top of your knees and then lie back down to complete one rep.
• Remember to keep your feet and knees together throughout the move.

Squat jumps

• Stand with your feet shoulder-width apart and your arms at your sides.
• Start by doing a regular squat and then jump vertically upwards as explosively as possible, reaching for the ceiling with your hands as you rise upwards.
• As you land, lower your body back into the squat position to complete one rep.
• Remember to keep your chest lifted and use your whole foot to jump, not just your toes.

Tricep dips

• Sit on the edge of a stable chair and place your hands on the edge - as close to your sides as possible.
• Extend your legs so you're resting on your heels, and slide your bottom forwards so it's just off the edge of the seat.
• Keeping your bottom and back close to the edge of the seat and dip your bottom as close to the floor as possible by bending your arms at the elbow and shoulder.
• Extend your arms to return to the start position and aim for three or four sets of 15 repetitions.

Side lunge

• Stand upright, feet hip-width apart and hands resting on your hips.
• Lunge your left leg out to the side, bending your knee. Keep your right leg straight and feet pointing ahead.
• Aim for 15 repetitions alternating each leg. You should feel a stretch on the inside of your straightened leg.

Side plank left

• Lie on your left side, resting your forearm on the floor at a 90° angle from your body, with your elbow directly beneath your shoulder, feet together.
• Lift your torso and hips off the floor, so your body's in a straight line, and your weight's resting on your arm.
• Aim to hold for 30 seconds without letting your hips drop.

Side plank right

• Lie on your right side, resting your forearm on the floor at a 90° angle from your body, with your elbow directly beneath your shoulder, feet together.
• Lift your torso and hips off the floor, so your body's in a straight line, and your weight's resting on your arm.
• Aim to hold for 30 seconds without letting your hips drop.

Single leg squats

• Stand with your dumbbells at your sides.
• Bend one leg behind you and squat down as deeply as you can on the supporting leg
• Return to the start position, repeat for the required amount of reps, then change legs.

Squat thrusts

• Start in the press-up position on the floor, with your arms straight, hands flat and facing forwards and your legs and feet together.
• Stay on your toes and jump one knee forwards towards your chest. Thrust it back to the start position and repeat, alternating legs as dynamically as possible for 30 seconds.

Back hypers

• Lie face down and move your elbows close to your body.
• Push your torso up until your elbows are supporting your body weight. Keep your hips on the floor.
• Hold then slowly lower back down. Repeat

Squats

• Stand with your feet slightly wider than hip-width apart and your toes slightly turned out to the sides.
• Hold your arms directly out in front of your body at shoulder height - this will help you maintain your balance. Keep your chest lifted, your abdominal muscles engaged and your eyes fixed on a point directly in front of you, and try not to look at the floor. This is your starting position.
• Slowly bend your knees, keeping them in line with your toes, and lower yourself down as far as you can without lifting your heels off the floor.
• Pause for a second or two at the bottom, then push your bodyweight back back up until you're back to your starting position.
• Keep a slight bend in your knees as you come back up to avoid locking and jarring your knees.

Burpees

• Stand with your feet hip-width apart, bend your knees and lower your hands to the floor.
• Jump both feet back to move into a plank. Keep your spine straight and abs engaged. Then do a pushup.
• Jump your feet back to your hands. Then jump up top a standing position and clap your hands overhead.

Ski sits

• Standing with your back against a wall and your feet shoulder width apart.
• Slide down the wall until your knees are at a 90° angle.
• Hold this position.

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