Sheridan Smith does not mess about on the subject of overhauling her body for appearing roles. Back in 2019, she revealed she had misplaced two stone whereas performing in West End manufacturing of Joseph and the Technicolor Dreamcoat and now, the 44-year-old is coaching for her half in ITV thriller thriller, Two Birds.
To assist her obtain her targets, she recruited private coach and founding father of 1st Class Bootcamp Tom Brown earlier this 12 months. ‘The focus is on building her a strong, fit, healthy body that can perform under pressure,’ Tom tells Women’s Health UK. ‘It’s about bettering energy, body composition (so, serving to her burn fats and construct muscle) and total wellbeing – bodily and mentally, fairly than chasing extremes.’
The pair strength train collectively four-five instances per week, and there’s one key component to Sheridan’s programme: progressive overload. ‘Sheridan had trained before,’ Tom tells us. ‘But this approach to strength training is far more structured as we practice a clear, repeatable system which involves increasing the intensity week on week (a.k.a. progressive overload), usually by upping the weight she lifts in each exercise.
‘We also implement one strict rest day a week, as recovery is where your muscles have the time to grow back stronger and adapt, meaning she can lift heavier next time. It’s about doing the proper workout routines effectively – and doing them repeatedly. There aren’t any fast fixes.’
While Sheridan’s programme entails a mixture of energy coaching, cardio and mobility, energy is the precedence. ‘This is how Sheridan can build muscle as the stress that weight training places on your muscles forces them to adapt and grow back stronger,’ Tom explains.
Below, Tom shares the precise 45-minute lower-body energy workout Sheridan does each Monday.
A fast caveat: transforming your body composition isn’t pushed by train or vitamin alone. To construct muscle and burn fats, Tom says Sheridan additionally follows a high-protein weight loss program, drinks 2-3L water every day, prioritises sleep and restoration, and limits toxins via alcohol, sugar and extremely processed meals.
Sheridan Smith’s 45-minute lower-body workout
Warm-up and activation (8–10 minutes)
This is designed to activate the glutes and posterior chain (the muscle mass on the again of your body) earlier than including weight.
Do: 2-3 rounds with minimal relaxation between workout routines and rounds
- Glute bridges: 15 x reps
- Single-leg glute bridges: 10 reps x all sides
- Dorsal raises: 12-15 x reps
- Clamshells: 12-15 reps x all sides
Main energy workout (40 minutes)
- Barbell back squat
Take 3 seconds to decrease, pause for 1 second, then lengthen to face in 1 second. Do 3-4 units of 10-12 reps, resting for 90 seconds between units. Home workout various: dumbbell front-rack squats - Dumbbell Bulgarian split squat
Do 3 units of 12-14 reps per leg, resting for 75-90 seconds between units - Dumbbell straight-leg deadlift
Do 3-4 units of 10-12 reps per leg, resting for 90 seconds between units - Hamstring curl machine
Do 3 units of 12-15 reps, resting for 45-75 seconds between units. Home workout various: stability ball hamstring curl/dumbbell glute bridge - Seated leg curl (single leg)
Do 3 units of 12-15 reps, resting for 60 seconds between units. Home workout various: dumbbell glute bridge (heels near glutes) - Dumbbell weighted step-ups
Do 2-3 units of 15-20 reps, resting for 60-90 seconds between units. Home workout tip: use a sturdy chair or stairs if no entry to a bench
Cool-down:
- Forward fold into half raise: 4-5 breaths
- Low lunge hip flexor stretch: 30 secs x all sides
- Transition to hamstring stretch: 30 secs x all sides
- Downward canine: 4-5 breaths, gently pedalling the heels
- Pigeon pose: 30-45 secs x all sides
Sheridan Smith’s weekly workout routine
- Monday: 45-60 minutes energy coaching (lower-body focus)
- Tuesday: 30-45 minutes low-impact cardio + core work + mobility
- Wednesday: 45-60 minutes energy coaching (upper-body push/pull focus)
- Thursday: Active restoration (walking, mobility, gentle motion)
- Friday: 45-60 minutes full-body energy + conditioning
- Saturday: Outdoor motion (lengthy stroll, hike or regular cardio)
- Sunday: Full relaxation and restoration
Having a powerful core is about way over sporting a six-pack. Build useful mid-section energy – whereas additionally bettering your energy, posture, coordination and steadiness – with WH COLLECTIVE coach Izy George’s 4-week core problem. Download the Women’s Health UK app to entry the full coaching plan as we speak.
As Women’s Health UK’s health director and a professional Pilates and yoga teacher, Bridie Wilkins has been passionately reporting on train, well being and vitamin since the begin of her decade-long profession in journalism.
After incomes a first-class diploma in journalism and NCTJ accreditation, she secured her first function at Look Magazine, the place she launched the journal’s well being and health column, Look Fit, earlier than occurring to develop into Health and Fitness author at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all health content material throughout Women’s Health online and in print, spearheading main cross-platform franchises, akin to ‘Fit At Any Age’, which showcases the ladies proving that age is no barrier to train.
She has additionally represented the model on BBC Radio London, plus varied podcasts and Substacks – all with the purpose to encourage extra ladies to train and present them how. Outside of labor, discover her attempting the newest Pilates studio, testing her VO2 max for enjoyable (TY, Oura), or posting exercises on Instagram.
