She’s long been known for her fit, lean image. But Mel C, aka Sporty Spice, has transformed her body in her 50s with weights – and a tough exercise challenge. Posting on Instagram, the singer showed off her Gladiator-esque physique promoting her new album, Sweat, with the caption: ‘Prepare to SWEAT! Two weeks to go.’

And she also shared the workouts that have transformed her body. In a video of a gym session, Mel can be seen lifting weights, as well as performing squats, deadlifts and hip thrusts. ‘Mel is a force to be reckoned with, that’s for sure,’ says GH fitness expert Kim Hawley. ‘Squats, deadlifts, hip thrusts and “toes to bar” are really powerful compound movements, and although the weights are not super heavy, it’s still a really intense workout that targets multiple muscle groups at once.’

‘Her pull-ups, which are notoriously difficult for women are what we call “assisted” (ie using a band),’ explains Kim, ‘but only partially aided, and she’s using really great form. Mel clearly has incredible strength and you can see she has spent a lot of time honing those moves over the years – just goes to show you that growing older does not define you.’

But that’s not all. The Spice Girl also revealed that she has taken on a ‘new challenge’ for her fitness – competing in Hyrox races.

And if you’ve never heard of Hyrox, here’s the lowdown: Hyrox is a high intensity fitness craze that’s experiencing a huge surge in popularity. Gym-goers compete in indoor fitness racing competitions that combine eight kilometres of running with eight workout stations, performing exercises like ‘sandbag’ weighted lunges, burpees and rowing.

Here is the full list of eight Hyrox challenges embraced by Mel:

1. SkiErg (1,000m): Machine-based ski motion which gives a full-body cardio workout

2. Sled Push: Push a heavy weighted sled

3. Sled Pull: Pull sled toward you using a rope

4. Burpee Broad Jumps: Burpee, jump forward, repeat

5. Rowing

6. Farmer’s Carry: Carry heavy kettlebells

7. Sandbag Lunges: Walking lunges with sandbag on shoulders

8. Wall Balls: Squat, then throw ball at a target, repeat

Hyrox is known for it’s toughness – but Mel C seems to be taking it all in her super-fit stride. And she even praises her sister, Emma, for introducing her to the intense sport. In a post on Instagram, she revealed: ‘Hyrox my most recent fitness challenge. Massive thank you to my sister @emmaspice77 the REAL Sporty Spice for getting me signed up. Love ya sis!’

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