THE WINNERS WORKOUT

Boris Johnson’s personal trainer, Jon Denoris reveals the secrets behind Boris’s workout routine

After a month working with his new personal trainer, Jon Denoris, the new Mayor of London Boris Johnson can do 100 push up’s p/session, has lost 8kg and three inches of his waistband, as well as making significant life changes.

As part of Jon’s new ‘Pop Up Gym’ initiative to improve fitness and office diets in preparation for 2012 London Olympics, he has released a bespoke workout plan; similar to Boris Johnson’s to help readers get fit at work.

7AM – Power Smoothie

Blend two scoops of strawberry whey protein, two tablespoons of bio yoghurt, a handful of granola and a cup of skimmed milk. Add ice to finish. Drink one third immediately.

7.30AM – Clock-face drill

A simple ten-minute exercise routine. Begin in the starting position for a press-up, spin your body round like clock hands with your bellybutton as the axis. Randomly choose clock-face positions to spin to.

7.40AM – Power Smoothie

Finish the Power Smoothie made earlier.

8AM – Commute

In honour of our new mayor, take a Boris bike to work or walk at a brisk pace.

11AM – Desk based exercise

Break up your morning with a quick ten-minute stretch.

With your left hand, grip the underside of your chair. Slide to the right hand side of your chair and then pull down with your left arm. Whilst doing this, turn your head to the right and place your right hand on your head. Apply gentle pressure before swapping.

11.10AM – Snack

Elevenses are the highlight of most office workers’ mornings. Ensure that your meal contains a combination of protein and carbohydrates, such as peanut butter on wholegrain toast, orange segments and cottage cheese or nuts and an apple.

1PM – Lunchtime workout

If the office doesn’t subscribe to the Pop Up Gym classes, Denoris recommends a circuit based routine designed to be done in the office or in a nearby park. Do 20 reps for each exercise and then repeat as many times as possible in half anhour.

· Body weight squats. With your hands across your chest and your backside stickingout, lower your thighs so that they are parallel to the floor. Hold and then rise slowly.

· T-stand push-ups. When at the top of your push-up, rotate the body and stretch one arm out to the side and then up to the sky. Follow by switching sides.

· Lateral lunges. Begin by standing with both legs together and then lunge sideways, bending your knees. Follow by touching your feet with both hands, keeping the trailing leg straight. Return to a standing position before alternating legs.

· Single-arm rowing. Once squatting, lean forwards, sticking your bum out until it is 45degrees to the floor. Whilst using one arm to stabilise yourself, pick up your bag and lift it up and down ten times. Then alternate.

· Bicycle kicks. Lying on your back, cradle your head with your hands. Bring your shoulder blades off the ground whilst bending your knees. Alternate, touching each elbow to the opposite knee.

1.45PM –Lunch

Aim for a vegetable and protein-rich lunch. For example, two grilled mackerel fillets on a bed of spinach, with olive oil and lemon to taste.

4PM – Desk stretch

Place your left leg on a chair or staircase. Bend your knee, extend your right arm until vertical and pulse forwards until you feel a gentle stretch through the hip. Alternate sides.

4.10PM – Snack

Similar to the morning snack, mix up protein with carbohydrates. Denoris suggests pitta bread and tuna or a hard-boiled egg and a whole wheat bagel.

6.30PM – Commute home

Again on a bike or walking.

7.30PM – Dinner

Denoris recommends chicken stir-fried in peanut oil with garlic chilli soy sauce, sweet chilli sauce and basil leaves. Serve with brown rice.

00.00AM – Bedtime

Constantly restricting sleep is an easy way to gain weight. Keep your sleep and waking times consistent. Aim for between six to eight hours a night.