Olympic swim trainer Keenan Robinson gives you three quick exercises to get a body like Michael Phelps or Jessica Hardy

By Dave Quinn
August 04, 2016 12:00 PM

Keenan Robinson has been Michael Phelps‘s head strength and conditioning coach for the bulk of his career, working with the 18-time Olympic gold medalist at Arizona State University alongside head coach Bob Bowman.

So if there’s one person who knows what it takes to get an Olympic swimmer’s body, it’s Robinson.

On the eve of the 2016 Summer Games in Rio, Robinson stopped by PEOPLE Now – along with Olympic gold medalist Jessica Hardy – to demonstrate three key exercises for getting that perfect Olympic swimmer’s body.

First up? Tuck jumps! These intense, full-body exercises are great for building leg power. Try three sets of 10 reps to enforce that powerful push-off. Robinson suggests his athletes keep their knees up for maximum effect.

Spiderman crawls are a great follow up, says Robinson. The exercise is known for strengthening posture and increasing flexibility. Ten reps for each side are best, he explains, suggesting Hardy focuses on her postural alignment while keeping her hips and shoulders in line.

To end, Robinson suggests quadruped hip circles. He details how one must have an engaged, tight core in order for the exercise to work properly. The exercise is effective for strengthening lower backs and glutes. Try four rotations per leg – both forward and backward.

For more of PEOPLE’s Olympic coverage, pick up our collector’s edition, The Best of the Games, on sale now.

As for what to eat afterwards? Robinson says chocolate milk quickly replenishes post-activity nutrients.

A swimmer’s body without cutting out chocolate? Now that’s worth the gold.

To learn more about all Olympic hopefuls, visit teamusa.org. The Rio Olympics begin Aug. 5 on NBC.