Follow us
Add us as a preferred source on Google
Newsletter
Subscribe to our newsletter
Alison Hammond must be one of the busiest women in television right now. Between hosting The Great British Bake Off and co-presenting This Morning, we wouldn’t blame her if she passed on strength training for a few weeks.
However, the TV star has said previously that she enjoys working out to “get out of breath” and prepare for the day. “I won’t feel like me if I don’t do that,” she told Good Housekeeping.
We all know how important exercise is for the mind and body, and the 51-year-old shares the sentiment.
When Alison isn’t doing her 20-minute dumbbell workout, she’s training in the gym with a personal trainer. This time, it’s Stu McCann, a weight-training expert and tutor in boxing – another favourite exercise of Alison’s. Together, they walked us through a simple workout that focuses on leg strength but also recruits muscles in the glutes and upper body. I tried it, and it took me just shy of 30 minutes.
The Romanian deadlift is a compound exercise, meaning it works multiple muscles at the same time. In this case, the glutes (buttocks), hamstrings (back of thighs), and lower back, strengthening them all. It’s a real time saver in the gym.
You may like
Here’s how to do it:
Holding a barbell, stand with your feet hip-width apart and soften your knees.Push your hips to the back of the room, as if you’re pressing a button with your buttocks. Make sure to keep your back straight and the bar close to your body.Stop when you feel a deep stretch in your hamstrings.Push through your feet and drive your hips forward to return to standing.Repeat the exercise for eight to 12 repetitions, for 3 sets.Cable deadlift with row
This may look like an upper-body and back exercise, but you’ll find your core does most of the work in this cable deadlift and row.
Here’s how to do it:
Position the cable pin at the bottom of the rack, then grab both ends of the rope and take a few steps back. Stand shoulder-width apart.Hinge back (as above), pushing your hips to the back of the room.As you do that, extend your arms out until your chest sits parallel above the floor.Push through your feet and drive your hips forward to return to standing. As you do so, pull your elbows back so the rope comes towards your chest, just below your sports bra line.Return to the starting position, and complete at least eight repetitions (up to 12) for three rounds.Cable box squat to row
This is another cable machine exercise to have in your back pocket in the gym to work your legs, glutes, back, shoulders, and arms. It has all the benefits of a squat and a row, but you’ll save time by doing them together.
Here’s how to do it:
Set up the cable machine so it’s in line with your waist. Take the rope in both hands and take a few steps back to your bench. You could also use a chair or box.Making sure the cable is taut as you extend your arms. Stand shoulder-width apart.Pull your elbows back so the rope comes up towards your chest. Extend back out with control.As you extend your arms back down, come down into a squat, touching the bench at the bottom of your movement.Return to standing and complete the exercise 8 to 12 times for 3 sets.Barbell box squat
Alison is using a safety bar for this squat. Not every gym has them or yours might be taken, so you could use a regular barbell for this, a kettlebell close to your chest, or a set of dumbbells. Whatever you’re most comfortable with.
Here’s how to do it:
Stand hip-width apart with the barbell on your shoulders or other weights in your hands. Make sure you’re standing just in front of your bench or box.Lower down into a squat, keeping your knees in a direct line over your toes. Come down onto the seat.Push through your feet to return to the standing position and complete the exercise at least 8 more times and for three sets.How to do this workout at home
The gym isn’t for everyone, and if it’s not for you, there are alternative ways to try Alison’s workout. My go-to kit for home is an adjustable set of dumbbells, a dining chair, resistance bands, and a thick yoga mat. They’ll all come in useful in this session. Swap out the cables for a resistance band and the barbell for a dumbbell, kettlebell, or smaller barbell setup.
Northern Gym Equipment
Adjustable Dumbbell Pair 24kg x 2 (48kg)
These adjustable dumbbells by Northern Gym Equipment go from 2.5kg to 24kg each, so there are very few exercises you can’t do with them. The weight plates click in and out of place, making it easy to switch resistances.
FitBeast
Resistance Bands Set x 5
This set is one of my favourites. I always recommend it as it comes with a door jam, turning your living/dining/kitchen/bedroom door into a cable machine with one of these strong resistance bands attached.
The thick cables on the Home2 system allow you to use your body weight against you. You fit the jam through your door and use gravity as your weight for exercises like rows, pulls, and supported squats.