Being capable enough for Strictly is therefore an added benefit, and she didn’t really ramp up her training after joining the dance competition line up.<\/p>\n
‘[My routine is] for life,’ she reflects. ‘Without knowing anything about dance training, I decided if I could be physically fit, mobile and strong, then that would put me in a good spot for what’s to come.’<\/p>\n
Her weekly routine <\/p>\n
Sarah’s training usually ends up taking between six and 12 hours a week, and comprises: <\/p>\n
2-3 bike rides \u2013 usually 1 hour 30 minutes to 1 hour 45 minutes if she’s commuting home from work, though they can extend up to 3 hours.2-3 runs \u2013 30 minutes to an hour. ‘I either do that on the treadmill in the gym or go out on the trails near my home,’ she says. 3-4 Pilates sessions \u2013 ‘It depends on how much time I have, but these are around 15-20 minutes done little and often and can be a sort of cardio session.’2 strength sessions \u2013 ‘These are focused around specific exercises and they take about 20 minutes,’ she shares. <\/p>\n
In particular, she’s been building up strength around her ankle, which she broke nearly two years ago while training for Dancing on Ice in December 2024. <\/p>\n
‘It was a double fracture-dislocation \u2013 one of the worst ankle injuries you could have,’ she reveals. ‘To prepare for the rigours of the dance training, I wanted a solid rehab and prehab programme, to make sure that those ligaments are ready and strong.’<\/p>\n
Her workout routine is robust, but one type of exercise she’s scaled back recently is HIIT<\/a>.<\/p>\n ‘I’ve found I can’t do so many of those short, really high-intensity workouts,’ she says. ‘Perimenopause has really affected HIIT. So you’re better off focusing on one or two of those a week at most.’<\/p>\n Why consistency is important<\/p>\n ‘I’ve focused on regularity of training rather than trying to do anything too heroic or reach [my usual] hours as a professional athlete,’ she says. <\/p>\n ‘It very much depends on work and life and kids,’ she continues. ‘Everything has to be very manageable around a “normal” life, otherwise it’s not sustainable.’<\/p>\n For that reason, her movement is sometimes broken up into shorter chunks, but she makes sure to do something every day.<\/p>\n ‘I make sure to do at least half an hour of something, even if it’s just a quick walk to clear my head if I’ve had a busy week.’ <\/p>\n The areas and exercises she’s focused onCore strength<\/p>\n Sarah’s core strength is solid. ‘It’s going to really help me \u2013 I’ll be able to contribute during the lifts,’ she says. <\/p>\n Dead bugs <\/p>\n ‘I do dead bugs<\/a> and different balances with weights \u2013 the maximum I use is a 10kg kettlebell, just enough to strengthen the abs in a lengthened position,’ she adds. ‘I also do banded glute bridges.’<\/p>\n Reformer Pilates leg circles<\/p>\n ‘In Pilates, we have our feet in the straps and you pull your legs out to the side and do circles, taking your feet down to the foot bar together, keeping your hips down and your back down,’ she continues. <\/p>\n When she doesn’t have a reformer machine to hand, Sarah will do those circles with a foam roller while wearing ankle weights.<\/p>\n Ankle and hip strength<\/p>\n Sarah’s worked hard to build strong ankles and develop good mobility through her legs. <\/p>\n ‘I think that will help with any of the high kicks or the general mobility that you have to have as a dancer,’ she anticipates. ‘You wouldn’t know that I’d had an ankle injury less than two years ago.’<\/p>\n She also does deep squats where she pushes her knees out with her elbows to improve the movement in her hips. <\/p>\n Calf raises<\/p>\n Sarah does a lot of controlled calf raises<\/a> with weights. <\/p>\n ‘Straight leg calf raises, bent knee calf raises, sumo squats<\/a> with a heel raise,’ she reels off. <\/p>\n Standing knee raise to leg extension<\/p>\n ‘You stand on a step with the kettlebell on the floor, you hook your foot into the handle of the kettlebell, you lift your knee up to 90 degrees and then you straighten your leg. Then as you lower your leg, don’t put the kettlebell down,’ Sarah explains. <\/p>\n ‘It’s good for running, and for hip flexor strength,’ she shares. ‘Although I’ve discovered that that’s not so good for the jive \u2013 I’m going to need to learn to point my toes!’ <\/p>\n Balance<\/p>\n ‘I have good balance because I’ve had to be [stable] on my right leg when my left was broken,’ she says. <\/p>\n ‘I have also worked really hard to regain balance on my left leg because when you break your ankle, all of the nerves and ligaments are completely destroyed.’<\/p>\n One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n
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