After the last two years of uncertainty, the summer of 2022 has mercifully turned out to be a great summer for athletics thanks to myriad COVID restrictions. From last July's IAAF World Championships in Eugene, Oregon, to the Commonwealth Games in August, we've had a lot of fun, and as the track and field season continues, you may find yourself inspired to try some of the sports featured. Luckily, Born Barikor, the man who gave us his Wimbledon-inspired workout last year, has developed a varied workout to support a variety of sporting goals.
Just before the start of the Commonwealth Games in Birmingham, England, Born Barikor set out to develop an inspirational workout in partnership with Lucozade Sport. As the video shows, Barikor, a former high jumper from London and a big advocate of providing free practice spaces for everyone with his Our Parks initiative, is stuck in 19 sport-inspired moves. The Commonwealth Games certainly provided some thrilling action, with Tobi Amusan setting a new event record in the women's 100m hurdles by completing the distance in 12.12 seconds and 23-year-old para-athlete Goodness Chiemerie Nwachukwu broke her own discussion world record twice in 2 throws by hitting 34.84 m and then 36.56 m. And now you can work towards smashing some of your own PRs.
Courtesy of Born Barikor
Every movement in this workout has been formulated to support strength, endurance, and flexibility. For example, the "standing jump with shuttle" is great for building strength and explosive power for sports like soccer or rugby, while the forward lunges and lateral movements are perfect for improving your tennis or badminton game. And the best? Hardly any equipment is needed. Just find a nice open space, bring a mat and jump rope, and be sure to stay hydrated.
You can also change the workout. Just choose which workout you want to try, or do all 3 at once. To optimize the circuit from beginner to advanced, you can also adjust the rest periods. Start with 30 seconds on and 30 seconds rest after each movement, then adjust work and rest times to suit your own fitness level.
Born Barikor's Commonwealth Games Workout 1
Start with 30 seconds on and 30 seconds rest after each movement
- 200m squat (athletics)
- Wicket Keeper Squats (cricket, baseball)
- Tuck Blocks (Basketball)
- Side lunge (judo)
- Side by Side with Block (Netball)
- Side by Side with Returns (Table Tennis)
- Fast Feet with Guard (Hockey)
- Walking Calf Raises (Water)
- Standing jump with shuttle (rugby, soccer)
Born Barikor's Commonwealth Games Workout 2
Start with 30 seconds on and 30 seconds rest after each movement
- double win (boxing)
- Forward lunge (squash)
- side jump with block (beach volleyball)
- Push-ups (weightlifting)
- Leg Raises (Gymnastics)
Born Barikor's Commonwealth Games Workout 3
Start with 30 seconds on and 30 seconds rest after each movement
- Skipping (Triathlon)
- Bowling lunges (bowls)
- Side shuffles (badminton)
- Power Down Ups (Wrestling)
- Cycle mountaineer (cycling)
