Her next stop? The sauna, where she spent 20 minutes before heading into an ice bath<\/a>. \u2018I\u2019ve been in the sauna, fantastic 20 minutes; now I\u2019m going in the ice bath, and that just rejuvenates my muscles at this busiest time of the year.\u2019<\/p>\n Vince Valitutti\/\/Getty Images<\/p>\n Granted, the idea of following a 90-minute workout with heat and cold exposure might sound extreme, but Ballas says the combination leaves her feeling ready to take on the day without the fatigue or soreness you might expect from training for so long. \u2018I always feel like I\u2019ve never really done a workout after I\u2019ve been in my ice bath to be perfectly honest,\u2019 she explained.<\/p>\n Shirley Ballas\u2019 morning routine: Feeling fit is particularly important as Ballas juggles the physical demands of Strictly Come Dancing, where long filming days, rehearsals and hours spent on her feet are part and parcel of her days, but regular weight training as Ballas does is also an important way to counteract both age-related bone and muscle loss. Various studies show it can help you stay independent and mobile, while reducing the risk of falls. <\/p>\n This isn\u2019t to say you need to copy Ballas\u2019s 90-minute session \u2013 or immediately invest in an ice bath. Her routine is highly individual, but her approach highlights how effective prioritising your training and recovery can be as you age. Especially when life, or Strictly season, gets busy. <\/p>\n Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today. <\/p>\n GET THE PLAN<\/a><\/p>\n As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n![\"shirley](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/09\/2a47872a-9301-41f6-9c71-3b8f3eb53437.jpg\" "\\"shirley")
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90-minute weighted workout 20-minute saunaIce bath<\/p>\n![\"liz](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/09\/7a3723c4-ee6e-4a63-b787-46dce2fb0781.jpg\" "\\"liz")
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