A Nine-Minute Bodyweight Workout For Everyone From Olympic Gymnast Nile Wilson

Nile Wilson
(Image credit: Unknown)

Everyone should have a favourite gymnast and ever since Nile Wilson provided this cracking gymnastics-inspired bodyweight workout for Coach he’s been ours. The fact that the 22-year-old Wilson already has an Olympic bronze medal, a world championship silver and a whole host of Commonwealth Games golds to his name also helps, but really what swung it for us was the workout. And now he’s created another one.

More than one, in fact, because the full-body workout below is part of the 21 days of training Wilson has created for his sponsor Herbalife Nutrition. The 21-day challenge is available on the Herbalife Nutrition website, including the videos from past days so you don’t have to worry about having missed the start, or necessarily doing them all in order – this full-body workout is the task for day four.

The challenge is also designed to do more than improve your cardio fitness and strength. There are targeted sessions like day two, where Wilson teaches you how to do a handstand, and days that focus on things like mindset, rather than physical challenges.

Nine-Minute Full-Body Workout

After warming up (you can find a warm-up on the video for day one of the 21-day challenge) try this EMOM workout. Do the reps for each exercise as quickly as you can (without compromising form, of course), then rest for the remaining time in the minute. Start the next exercise when the next minute comes around. There are nine exercises in total, with easier variations available for most of them if you’re finding the full version too tough.

Skater jump

Jump to one side, landing on one leg and keeping the other foot off the ground. Pause for a moment, then leap back to the other side. Stay in control even if you’re striving to complete your reps quickly to maximise your rest.


Reps 20

Lie on your back with your legs straight and your arms extended behind your head. Keeping your legs and arms straight, crunch up and bring your arms and legs together, then return to the starting position. If you’re finding it too hard, bend your knees as you bring your legs in.

Wide-arm press-up

Reps 20

Get into a press-up position with your hands positioned wider than shoulder-width apart. Keeping your body straight, bend at the elbows to lower, then push back up forcefully. To make it easier, keep your knees on the ground.


Reps 20

From a standing position with your feet shoulder-width apart, lower by bending your knees and pushing your hips back until your knees are bent at a 90° angle, keeping your back straight and chest up throughout. Then stand back up by pushing through your heels. Move your feet slightly wider apart to make the exercise easier.


Reps 30 total

Lie face-down with your legs extended and your arms straight out in front of you. Raise your right arm and left leg at the same, then lower them both and raise the opposite limbs. Keep your arms and legs straight as you move them.

Shoulder tap

Reps 30 total

Get into a press-up position with your feet about shoulder-width apart. Tap your right shoulder with your left hand, then tap your left shoulder with your right hand. Good news, that’s two reps done. Continue alternating sides, ensuring you keep your core braced so your body doesn’t sag. Rest your knees on the ground to make the exercise less taxing.

Rebound jump

Reps 60

Jump on the spot, landing on the balls of your feet and going straight into the next jump without pausing. Stay light on your feet.

Glute bridge

Reps 20

Lie on your back with your knees bent and your feet flat on the floor. Raise your arms above your chest for the harder version of the exercise, or keep them on the floor by your sides to make it easier. Push through your heels and raise your hips to form a straight line from your knees to your shoulders, then lower back to the start.

Diamond press-up

Reps 20

Get into a press-up position with your hands under your chest, forming a diamond with your hands by touching your thumbs and index fingers together. Lower your chest, trying not to flare your arms out to the sides too much, then push back up forcefully. Rest your knees on the ground for an easier version of this press-up variation.

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.