Since discovering ballet and dance as a child, Lizzie Cundy has always led an active lifestyle.
‘I picked a lot up from my drama and dance teacher, who [said], “You have to keep moving to give you a long life,” so [the importance of exercising] was instilled in me,’ she told Women’s Health.
Her family also played a major role in shaping her attitude towards fitness.
‘I’m from a very sporty family. [They] all play tennis. I married a footballer,’ the TV host and radio presenter continued.
Now, at 58, Lizzie is passionate about the importance of strength training.
‘As a woman getting older, it’s important – especially going through menopause – to lift weights… to build your muscle,’ she explained. ‘People don’t want…to be built up, but you don’t want to shrink either.’
Lizzie Cundy’s full-body strength routine
Lizzie’s weekly routine comprises a daily 15-minute bodyweight workout (more on that later) and 45-60 minutes of strength training in the gym four times a week.
‘I try and always go on a Monday to start the week off at the gym. [Then] I’ll do Wednesday, Thursday and Friday. I love going and I wish it was more!’ she explained.
‘Usually weekends are tough because I do a lot of work and on Sunday I have a bit of a day off [as] I’m catching up with family.’
Warm-up
Every session starts with around 20 minutes on the exercise bike, though she’s been known to cycle much further.
‘I love cycling and I can [sometimes] go up to about 10 miles because I can zone out,’ she said.
It’s a habit she never skips.
‘I always warm up,’ she said. ‘I never have any back injuries. I’ve seen so many [from] people at gyms, [and when] I was married to a footballer. So I’m very conscious of warming up.’
Exercises
Lizzie has been strength training for over 20 years. Her sessions are always full-body and she aims for 3 x 15–20 reps of each exercise where possible.
Leg pressHip abduction and adduction machine, increasing the weight each setStanding single-arm overhead tricep extensions – Lizzie performs both the standard version and a cross-body variation, lowering the dumbbell towards the opposite shoulder rather than directly behind her head. ‘It’s making sure you’ve got every aspect of your arm,’ she said. ‘You’ve also got that really good stretch on that side of your waist,’ she added, highlighting how her obliques work to stabilise her.Battle ropes – 10 minutesLat pulldown – front and rearWeighted V-sitsRussian twists – ‘These are great for your arms and waist’
She fits the routine around her schedule.
‘Sometimes I do breakfast TV early in the mornings, so then I’ll make sure I come back in the afternoon and [go to the gym] at lunchtime. Or if I’m not getting in until the evening, I make sure I [do it first thing],’ she said.
‘I’ve been invited on a friend’s boat for sailing and I’ve just thought, “Right, I’m going to have to do my exercises on the deck!”‘ she revealed.
She also squeezes in a boxing class where she can, ‘a couple of times a month’.
‘When you’ve got someone egging you on and helping you, it does help,’ she said.
Her 15-minute daily bodyweight routine
For more than four decades, Lizzie has performed a bodyweight routine as soon as she gets out of bed.
‘I do a certain set of moves which gets your body [and] lymphatic system working that I try and do every morning,’ she said.
‘Before any gym, work, or phone call, even if it’s 4 a.m. I wake up 15 minutes earlier than I need to. I’ve done that since I was 18,’ she revealed.
50 arm swings forwards, backwards and in circles. ‘As I lift my arms up, I go on my tiptoes. I think it’s really important that you use your feet – it just strengthens your whole body,’ she continued. ‘Because I did ballet, I’ve always exercised on my toes, which might sound strange to some people, but it strengthens your legs and ankles and [preserves muscle] as you get older.’50 side-to-side weight shifts with torso rotation in a partial squat. ‘I will go into doing a crouch down and quite slowly from side to side swing my arms and my head round. I really feel that’s good for my hips.’50 single-leg swings, holding onto a surface for balance while standing on tiptoes on the supporting leg50 penguin taps with feet elevatedForearm plank for up to three minutes – ‘I held the record for the longest plank at my gym. So they gave me free Chinese takeaway from this restaurant in my local village,’ Lizzie shared. ‘I’ve done it for a long time, so I think you build up the stamina.’50 commando planks50 alternating forearm plank knee-to-elbows
‘It’s part of my life,’ she added. ‘I don’t always get to the gym because of work, but I’ll always make sure I do those exercises.’
Out of her whole routine, the plank variations and tricep extensions are her favourite moves.
‘I really enjoy doing the different sorts of planks because I can feel the tension in my stomach, and I can feel it’s working,’ she said. ‘I lift my belly button into my core. And also doing the arm dumbbell [moves] makes a difference.’
The one piece of kit she always packs
Lizzie also swears by the PowerWave weighted bag.
‘I’ll take it with me if I’m on location filming or I can’t be in my gym. I’ll also use it at home,’ she revealed.
‘That PowerBag is so fantastic: you can use it as a weight for stretching or balance it while you lie flat on your legs. Lift your legs up and down with it and you feel like you’ve had a proper workout,’ she continued.
PowerWave Balance Super Training Weighted Power Bag 7kg
PowerWave Balance Super Training Weighted Power Bag 7kgHow Lizzie stays motivated
For Lizzie, working out is as much about a mental reset as it is improving her fitness.
‘I find it’s really good for my mind,’ she explained. ‘If I’m feeling stressed, I will go to the gym and [be] a different person.’
‘I’ve relied on exercise for my mental health [especially] when things aren’t going so well, [like] going through terrible divorces. I come out feeling happier and better.’
Seeing her progress also keeps her motivated.
‘I can see a difference so that [encourages] me,’ she revealed. ‘It’s very difficult when you’re not. Then people think, “Oh, can I be bothered?” But once you keep persisting, you will.’
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