How to strength train like a Gladiator
Join Hammer and Bionic on Blue Peter to help you be as strong as a Gladiator. Exercise powers up your muscles, boosts your energy, sharpens your brain, and gets you ready to tackle any challenge like a champion. Try these five simple and easy body weight exercises you can do at home, and maybe one day you could be a match for a Gladiator!
1. How to do a squat
Squats are great for your legs—they work the big muscles in your thighs and the muscles in your bottom, making them strong so you can jump higher and run faster!
To do a squat is super easy and fun, all you need to do is imagine you're about to sit on an invisible chair!
Start by standing with your feet a little wider than your shoulders.
Slightly point your toes out, like a penguin.
Hold your hands out in front of you, or you can reach for your elbows like Bionic for stability.
Then, bend your knees and stick your bottom back, like you're sitting down slowly.
Keep your chest up, like you're showing off your Blue Peter badge and try to keep your heels on the ground and your back straight.
Repeat this three times!
Good job!
2. How to do a press-up or push-up
Press-ups are great for building strength in your arms, shoulders, and chest, helping you push, lift, and throw like a pro!
Start by lying flat on your tummy and put your hands flat on the floor next to your shoulders.
Keep your toes on the ground and push yourself up, like you're a superhero flying off the ground!
Keep your body straight, like a plank of wood, and then lower yourself back down slowly.
Repeat this for as many as you can do!
And just like that, you've learnt how to do a press-up!
3. How to do a lunge
Lunges work your legs and bottom muscles, helping you stay balanced and get more power for running, jumping, and climbing.
First you want to stand tall, like a gladiator.
Then take one big step forward with one leg.
Bend both of your knees, and keep your back straight, like you're going down an imaginary escalator.
Then push back up and switch to the other leg for another step.
Repeat this three times.
Smashed it!
4. How to do a sit-up
Sit-ups make your tummy muscles super strong, helping with good posture and giving you a strong core for sports and everyday activities.
To start, lie down with your back against the floor.
Bend your knees and keep your feet on the floor.
Then, use your tummy muscles to sit up, like you’re reaching for your favourite snack!
Lie back down carefully, and keep going!
These are tough so only do as many as you can.
Well done!
5. How to do a plank
The plank is awesome for your tummy and back muscles, and it also helps strengthen your arms and legs by keeping your body steady like a board.
To plank, start by lying on your tummy and lift yourself up on your hands and toes.
Keep your body super straight like a wooden plank - imagine you’ve got a teacup balancing on your back—don’t let it fall!
Stay in this position for 15 seconds if you can.
Great job!
Want to have even more Gladiator fun?
Or if this isn't enough, check out the Gladiators hub where you can find everything and more with the Gladiators!
Watch all the action and mayhem of Gladiators on BBC iPlayer
What's on Blue Peter?
Where can I watch Blue Peter? ⛵️
Join Abby, Joel, Shini and Henry the dog and watch Blue Peter on CBBC and BBC iPlayer, you won't want to miss it!