Ever feel like you’re not making progress or getting stronger? Gabby Logan can relate. Despite always feeling confident to follow an exercise program on her own after working with a PT ‘who had a hard time teaching me how to lift weights correctly’, the presenter found she was repeating the same things over and over again. That’s when she hired a new trainer: Rich Burkett.
“He does distance programming and also a lot of great tutorials on his account, it works for me because I need to be very flexible with my training,” Gabby explained on Instagram. Since starting regular strength sessions together, she said: ‘I’ve loved being strong, feeling a little lighter and remembering the sound of weights again.’
She adds: “Still totally on the @tru.pilates.amersham team, but I need strength and flexibility at 52, and the two complement each other well. As my Midpoint Fitness guests told me, in midlife we need to turn it up, not dial it down.”
Don’t just take their word for it: Studies repeatedly show that resistance training can combat age-related muscle loss, improve muscle strength and function, and support overall health and independence as you age.
Below, Gabe demonstrates the exact 7-movement full-body strength circuit he does with Amir. Try it yourself, with instructions on how to do it effectively.
Gabby Logan’s Full Body Workout
How to do the exercise: Do each exercise for the set number of times, then repeat the whole thing 2-3 times.
1. Kettlebell goblet squat
Do: 6-8 reps
- Hold the kettlebell at chest height (arms tucked in), close your torso, and sit with your feet down and back while keeping your chest straight.
- Drive through your legs to stand back up, following the knees through the legs and feet.
2. Dumbbell bench press
Do: 6-8 reps
- Lie on a bench with dumbbells above your chest, legs raised in a table position (hips and knees at 90 degrees) to engage your core and stabilize your lower back; Place your hands on your knees with your palms in front of you and the dumbbells close together.
- Slowly lower the dumbbells toward your chest with your knees close to your sides, then press them back to the starting position, maintaining control through your core and avoiding arching your lower back.
3. Single arm dumbbell plank row
Do: 6-8 reps on each side
- Place one hand on the bench and extend your legs to stabilize your body in a strong plank position, hold a dumbbell in your free hand and extend your arm toward the floor, keeping your core engaged to keep your hips level.
- Pull the dumbbell close to your body with your elbow toward your hip, then lower it to the start with control without twisting your torso or dropping your hips.
4. Push-ups
Do: 6-8 reps
- Start on your toes with your hands under your shoulders, body in a straight line from head to toe, core and glutes engaged.
- Bend your elbows to lower your chest toward the floor, then push through your arms to return to the starting position, keeping your body tight throughout.
5. Side plank hip dips
Do: 6-8 reps
- Set up on a side plank with your feet placed on a box and raised, supporting your upper body with your shoulders directly under your shoulders, keeping your body in a straight line and keeping the core engaged.
- Lower your hips toward the floor in a controlled dip, then raise them back to the starting position by engaging your hamstrings, keeping your body in alignment and avoiding rotation.
6. Keeping the sideboard
Do: Hold for 30 seconds
- Lie on your side with your feet raised in a box and your legs and feet bent, placing your lower arm under your shoulder to support your body in a straight line.
- Lift your feet off the ground and hold the position, keeping your core tight, shoulders locked, and aligned with your body without dropping or moving your hips.
7. Barbell Deadlift
Do: 6-8 reps
- Stand with feet hip-width apart, mid-foot under the barbell, feet just outside of your knees to grab your feet, keep your back flat, chest up, and core locked.
- Drive through your legs to lift the bar by bringing your hips and knees together, keeping the bar close to your body, then lower with control by bending at the hips while maintaining a neutral spine.
After years of living with endometriosis and going through seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Hula to build strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
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As Women’s Health UK’s director of fitness and a qualified Pilates and yoga instructor, Brady Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Luck magazine, where her passion for fitness began and she started the magazine’s health and fitness column, Love Fit, before becoming a health and fitness writer at Hello. Since then, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, Metro, Runner’s World and Red. Now, she oversees all fitness content across womenshealthmag.com.uk and print magazines, leading leading cross-platform franchises, such as ‘Fit at we’ve bar that any age of women show. Exercise She has also represented the brand on BBC Radio London, as well as various podcasts and podcasts – all with the aim of encouraging more women to exercise and showing them how. Outside of work, find her trying out the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
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