The Paris 2024 Olympic Games are in full swing.

Athletes from 206 National Olympic Committees have gathered in the City of Love to represent their countries and – hopefully – bring home the gold.

The monumental celebration of strength and sport is nothing new. Ancient Olympic Games began in its namesake city, Olympia, Greece, with its earliest reference dating back to 776 BC. The first modern Olympic Games were held in Athens, Greece in 1896. Frenchman, Baron Pierre de Coubertin spearheaded the rebirth of the tournament and initiated its quadrennial schedule. The 1896 Summer Olympics featured 43 events across 10 disciplines and 9 sports. Over 50,000 spectators were in attendance at the Panathenaic Stadium, an edifice built specifically for the event. This was also the venue of choice when the Olympic Games returned to Greece in 2004.

One hundred and 28 years later, 32 sports are represented, including hockey, pole vaulting, trampoline, canoeing, and badminton. This year the International Olympic Committee excitedly debuted breaking, best known as break dancing, as the newest sport in the lineup. Other unique additions – skateboarding, sport climbing, and surfing – returned for the second year in a row.

Olympians aren’t born, they’re made. Participants have been known to employ rigorous workout and practice regimens in preparation for the big stage. Gymnastics Gold medalist, Simone Biles, trains twice a day, totaling seven hours a day six days a week. Between her morning and evening sessions, she stretches to prevent injuries. Biles dominated in the sport even before she won big in Rio de Janeiro for her first Olympic games. She credits her winning streak to her commitment to being healthy on all fronts. Lean meats like chicken and salmon, with the occasional pasta and pizza, make up her diet. The star athlete told The Cut her mental health always takes priority.

“I say put mental health first. Because if you don’t, then you’re not going to enjoy your sport and you’re not going to succeed as much as you want to. So it’s OK sometimes to even sit out the big competitions to focus on yourself, because it shows how strong of a competitor and person that you really are — rather than just battle through it.”

SEE ALSO: How To Perform Mental Health Screenings At Home

If you’re inspired to channel your inner Olympian, here is a five-day workout plan to get you started. Be sure to do three rounds of each exercise. Stay flexible with stretches before and after.

Channel Your Inner Olympian: 5 Day Workout Plan

Day 1

15 squats
15 push ups
12 tricep dips
30 step ups
16 backward lunges (eight each leg)12 dumbbell overhead triceps extension

Day 2

16 forward lunges (six each leg)
15 dumbbell hammer curls
15 glute bridges
15 bicep curls
15 dumbbell rows
15 stiff leg deadlifts

Day 3

20 Russian twists

30 second plank hold

20 leg raises

Walk outside or on the treadmill for 40 minutes at a brisk pace

Day 4

12 jumping squats
30 second straight arm plank hold
12 lying triceps extension (skull crushers)
12 goblet squats
12 tricep dips

Day 5

14 single leg deadlifts (seven each leg)
12 dumbbell hammer curls (use heavier weights)
12 dumbbell glute bridges
12 bicep curls (use heavier weights)
12 dumbbell rows (use heavier weights)
15 kettlebell swings

NOTE: Consult your doctor before beginning any regimen.

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