{"id":323793,"date":"2026-03-01T18:04:18","date_gmt":"2026-03-01T18:04:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/323793\/"},"modified":"2026-03-01T18:04:18","modified_gmt":"2026-03-01T18:04:18","slug":"suranne-jones-47-builds-muscle-with-this-exact-35-minute-strength-circuit","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/323793\/","title":{"rendered":"Suranne Jones, 47, builds muscle with this exact 35-minute strength circuit"},"content":{"rendered":"

After almost a decade, British TV favourite Doctor Foster is set to return to our screens, with Suranne Jones herself confirming that she will reprise her role as Gemma Foster in the show\u2019s third and final season. In recent years, following the success of Doctor Foster, Suranne has taken on numerous roles in acclaimed shows, including Vigil, Hostage, Gentleman Jack and Film Club. <\/p>\n

So, amidst her jam-packed acting schedule, how does she manage to keep on top of her fitness? With consistency, says Louise Yerby<\/a>, Suranne\u2019s personal trainer, adding that the actor is a big believer in the \u2018a little bit is always better than doing nothing.\u2019<\/p>\n

Yerby, who specialises in midlife strength and weight loss, tells Women\u2019s Health that Suranne follows a structured exercise regime that progresses weekly. In other words, they use progressive overload<\/a> \u2013 gradually increasing the intensity of a workout \u2013 to maintain and build that all-important midlife muscle. With strength work, this would involve incrementally increasing the number of reps or the weight each week. <\/p>\n

Why is it effective?<\/p>\n

The session below, reveals Yerby, is Suranne\u2019s favourite for building lower-body and core strength. She feels like she gets a lot of bang for her buck because the session is relatively short but supports: <\/p>\n

Muscle retentionInsulin sensitivityCortisol controlBone densityConfidence The workout <\/p>\n

Suranne\u2019s hormone-friendly, progressive lower-body and core strength circuit<\/p>\n

Duration: 35-40 mins
Rounds: 3
Rests: 60-90 secs between exercises
Load: Heavy enough that your last 2 reps feel challenging but still solid<\/p>\n

1. Barbell Romanian deadlift x 8-10 reps\"romanian-deadlift-ps-1alice\"<\/p>\n

rebecca jacobs <\/p>\n

Why: Works your posterior chain, glutes and hamstrings \u2013 it\u2019s strong and grounded.<\/p>\n

Push your hips back like you\u2019re closing a car door \u2014 knees soft, not squatting.Keep the bar close to your legs and your spine neutral (ribs down, chin tucked).3-second controlled lower, then drive through your heels to stand tall and squeeze glutes.2. Dumbbell reverse lunge x 8 reps on each leg\"Image<\/p>\n

Why: Great glute and stability work \u2013 and reverse lunges are kinder on your knees, and feel athletic rather than frantic.<\/p>\n

Step back softly and drop straight down \u2013 front knee tracks over mid-foot.Keep your chest tall and your core braced.Drive through the front heel to return to standing (glute-focused).3. Hip thrust (barbell or dumbbell) x 10 reps\"Image<\/p>\n

Why: Pure glute strength. Pause for one second at the top. Go heavy but controlled.<\/p>\n

Keep your chin tucked and your ribs down \u2013 avoid arching at the top.Drive through your heels and fully extend your hips.Pause for one second at the top and squeeze your glutes hard before lowering with control.4. Half-kneeling Pallof press x 10 reps each side\"attractive<\/p>\n

Foto: Janko Maslovari\u0107<\/p>\n

Why: For deep core, anti-rotation stability. This is the \u2018midlife hormone support\u2019 move because the stability reduces cortisol spikes compared to frantic crunch circuits.<\/p>\n

Keep you front foot flat and back glute squeezed for stability.Press your hands straight out without letting your torso rotate.Slow return \u2013 resist the pull of the cable the whole time.5. Farmer\u2019s carry x 30-40 secs\"Image<\/p>\n

Why: Grip and core strength, posture, mental grit. Walk tall with controlled breathing.<\/p>\n

Stand tall with your shoulders down and back and chest proud.Brace your core lightly (think ‘zip up’ through the middle).Slow, controlled steps with steady breathing.Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n