Olly Murs Workout Routine: Train to Eat Fast Food!

In case you missed it: Olly Murs lost a ton of weight during the pandemic.

And…a lot of you still want to know just how he did it.

So for this one we’re going to be adding to our Celebrity Workouts and overall Workout Database with another singer/songwriter, which you guys know I love.

I actually talked about them a bunch in the case studies within my book Superhuman Secrets with how they have a bit of an upper hand, like athletes, with their daily “fun” cardio.

For this one we’re actually lucky enough to be pulling from Men’s Health who got the full scoop from both Olly Murs AND his trainer Rob Solly.

Murs starts off the video by saying:

Hi, I’m Olly Murs, and welcome to my home workout!  So some of you all know my music, some of you will watch me on The Voice – but some of you may not know any of that and may have just seen my transformation pictures.

He then goes on to say:

“Of course, right now, we can’t get to the gym AHHHHH….BUT, we can still train, we can still do it at home – and that is what I’m going to do for you.”

Murs then goes on to introduce us to his trainer Solly, who breaks down the routine step by step as Murs performs it.

But, before he gets into it, though, he tells us a bit about what we’re working with:

“This home workout I’ve designed for Olly has four key components: muscle mass, explosive power, mobility and reactions – so let’s get warmed up!”

Which brings us into the workout performed by Olly himself.

I’ve taken the liberty of breaking it down step by step for you below!

Olly Murs Workout Routine

Olly Murs Workout Routine (1)

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

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Olly Murs Workout

This workout is shared by Men’s Health, Olly Murs and Rob Solly.


Mini-Band Warm Up: 

Monster Walks

2×10 each leg

Knees Out w/ Band

2×10 each leg

Hip Walk w/ Band

2×10 each leg

Low Jump Stick


Leg Workout:

Skater Lunges with a Pop


Seated Jumps


Nordic Hinge Curls


Upper Body Workout: 

Push Ups with a T & I


Pull Ups / Chin Ups


Finishing Game:

Tennis Ball Drops



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