Lewis Hamilton is continuing to push himself to peak physical condition. Even with Formula 1 on a temporary hiatus – with both the Bahrain and Saudi Arabia Grands Prix cancelled in April – the 41-year-old has been putting in the work in the gym to ensure he’s ready to go pedal to the metal at the Miami race on May 3.
The Ferrari driver’s latest workout, shared on Instagram, shows a brutal core session that pushes him to his absolute limit. ‘Always pushing,’ he wrote, as he strained through a series of rare, highly demanding exercises.
It’s far from a conventional core workout. A wheeled slider features heavily throughout, as Hamilton moves from a variation of a slider jackknife into side plank rollouts, along with several push-up and ab rollout variations. It’s brutal – and necessary. F1 drivers need exceptional core strength to withstand intense lateral G-forces, as well as the muscular endurance to cope with races that can last 90 minutes or more.
Why Lewis Hamilton’s Core Workout Is So Effective
‘The point of this type of workout is to develop core stability, anti-rotation strength and full-body control,’ says Abbie Watkins, personal trainer at OriGym. ‘Using a wheeled slider adds instability, which forces the deep core muscles to work harder.
‘A strong and stable core is essential for maintaining posture and control under constant G-forces, so this kind of training directly supports performance in his sport. While it’s effective for his specific goal, it would form part of a broader training plan.’
If you want to get a taste of Hamilton’s style of training, try this core circuit.
Try This Workout
Complete 4 rounds – 30 secs on, 30 secs off for each movement
A1. Barbell Rollout
A2. Barbell Jackknife
A3. Spiderman Push-Up
A4. Push-Up to Toe Touch
A5. Copenhagen Plank (each side)
How to Do the Movements
Barbell Rollout
Load a barbell with 5kg plates and grip it with an overhand, shoulder-width hold. Position your shoulders directly over the bar and slowly roll it forwards. Pause briefly, then reverse the movement under control.
Barbell Jackknife
Lie on your back holding a barbell above your head. Extend your arms and legs, keeping your hands and feet just above the floor. Raise your torso and legs simultaneously, bringing the bar towards your feet on odd reps and performing a crunch on even reps. Lower back under control. Keep your neck neutral to avoid placing strain on your lower back.
Spiderman Push-Up
Start in a standard push-up position. As you lower your body, bring your right knee towards your right elbow, keeping it off the ground. Press back up and return your leg to the start. Alternate sides with each rep.
Push-Up to Toe Touch
Start in a push-up position. Lower your chest to the floor and, as you press back up, reach one hand towards the opposite foot while maintaining balance through the supporting arm. Return to the starting position and repeat on the other side.
Copenhagen Plank
Set up in a side plank position with your top leg supported on a bench, ankle or shin resting on the surface. Keep your elbow directly under your shoulder and lift your hips to form a straight line from shoulders to ankles. Hold your bottom leg off the floor and maintain tension throughout before lowering under control.
