Today is not the day to delay. Block some time in your calendar and enjoy an Olympic Day workout by moving your body for 30 minutes in a workout guided by Olympians. 

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Chad le Clos took the sporting world by storm en route to becoming an Olympic, World and Commonwealth Champion -- and etched his name into not only the record books but our memories with his win over the Olympic G.O.A.T. Michael Phelps in the 200m butterfly at the London 2012 Games.

A former World Aquatics Swimmer of the Year and the all-time most winningest male athlete on the Swimming World Cup circuit, le Clos takes us through his dryland warm-up routine before getting in the metres in the pool.

It seems to be working, not only for his performance but his longevity, as le Clos is the reigning World Champion in the 25m pool in both the 100m and 200m butterfly events. These performances last December in Melbourne came twelve years after he won his first world short course worlds title back in 2010. 

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Federica Pellegrini made waves in the pool with the Mirano, Italy native swimming to Olympic 200m freestyle gold and six World Championships titles. Why not get going with some burpees? Pellegrini shows how this classic full-body exercise that can be executed anywhere and is great for overall muscle development - no matter your sport.

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It is never true to say that an athlete's career is paved with victories – it is in fact a cliché – it takes care and dedication. And, most of all, to get moving!

As a multiple Olympic, Commonwealth and World Aquatics Championships gold medallist, Australia's Cate Campbell has enjoyed a stellar career sprinting in the pool. Learning to swim in Lake Malawi with her mother Jenny - a former artistic swimmer - Cate very well knows the benefits of all aquatic sports and not just swimming. 

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After taking two relay golds and a bronze in the 100m freestyle at the Tokyo 2020 Olympics, Cate took a break from competitive swimming. But now she's back, with a renewed competitive fire and big goals on the horizon like next year's Olympic Games in Paris, France.

Added Cate: "Happy Olympic Day! When I think of all the wonderful things the Olympic movement has given me, a love of exercise is one of them. While I've spent a big chunk of my love doing prescribed workouts in the pool or gym, I recently took an 18-month break from training and discovered the joy of movement - not training, just moving.

"Whether it's a walk to the shops or up a mountain, a swim in the ocean or in a lake, a twirl on the grass or swing on the playground. I'm at my happiest and healthiest when I've moved my body in some way - yes physically, but more importantly, mentally."


World Aquatics, your community and the whole Olympic Movement want to hear from you. Share your own aquatics-inspired activities - whether they be on dry land, in the pool, a lake, river or the sea - using the hashtags #letsmove and #OlympicDay.