{"id":63911,"date":"2025-10-07T18:56:18","date_gmt":"2025-10-07T18:56:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/63911\/"},"modified":"2025-10-07T18:56:18","modified_gmt":"2025-10-07T18:56:18","slug":"busy-mum-kate-ferdinand-swears-by-this-1-hour-workout-to-stay-fit-and-strong-for-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/63911\/","title":{"rendered":"Busy mum Kate Ferdinand swears by this 1-hour workout to stay fit and strong for life"},"content":{"rendered":"

For mum-of-five, author and podcast host Kate Ferdinand,<\/a> \u2018longevity\u2019 is the main driving force behind her fitness<\/a> routine. Specifically, living a long, pain-free life: \u2018Those of you that have followed me for a while will know that I\u2019ve had a shoulder injury for around 18 months,\u2019 she recently wrote on Instagram. \u2018I\u2019ve been in pain a lot of the time but haven\u2019t been consistent with my rehab. The last 3-4 weeks I\u2019ve stepped it up and can finally say I\u2019m not in pain every day and am slowly getting my strength<\/a> back. I honestly thought I\u2019d be in pain forever.\u2019 <\/p>\n

\"kate<\/p>\n

Instagram<\/p>\n

\u2018Getting stronger and fitter\u2019 are two key components of training for longevity, her personal trainer Amandio Costa<\/a> tells us \u2013 and the full-body workout<\/a> below is helping her make big progress. \u2018Kate does this once a week,\u2019 Amandio explains. \u2018Besides this, she does an additional full-body workout (following the same structure and with the same movement patterns but different exercise variations), one Pilates<\/a> class and one zone 2<\/a> cardio session.\u2019 <\/p>\n

Not got a full hour to spare? Do one round of each block in the main workout instead of two. You\u2019ll still make big improvements on your strength and fitness, build muscle<\/a> and stave off injury. Here\u2019s how to do it, with demos from Kate.<\/p>\n

What to Read NextThe workoutPillar prep: <\/p>\n

(Mobility and stability of the hips, torso and shoulders, to avoid injury and optimise performance)
<\/p>\n

30 secs x low plank (forearms)30 secs x high plank (hands)30 secs each side x side plank 5 x each side world\u2019s greatest stretchMovement prep: <\/p>\n

(To activate nervous system, raise heart rate and practice movement patterns of exercises within the main workout)
<\/p>\n

30 secs x pogos (repeated, vertical, double-leg jumps with minimal ground contact, focusing on quick, bouncy movements of the ankles and balls of the feet, like a pogo stick)30 secs x linear lateral jumps (jumps side-to-side, emphasising quick, explosive movements and minimising ground contact time)2 x 10 medicine ball slams2 x 10 \u00bd kneeling rotation medicine ball slams Main workout <\/p>\n

How to do it: Perform both exercises in each block back-to-back without rest, then rest for 90 seconds, repeat the same block for a second round, rest for 90 seconds, then move onto the next block and repeat<\/p>\n

Block 1: Exercise 1: 6 each side x Bulgarian split squat (Kate uses 2 x 16kg kettlebells)\"Image<\/p>\n

a) Start by standing with your back to a bench (or step, chair, coffee table or bar \u2013 just make sure it\u2019s sturdy). Shift your weight to one leg and raise the other behind you to lift it up onto the bench (or bar, like Kate). You want to aim for a shoulder-width train-track stance, with a 90-degree bend in both knees and feet parallel to each other. <\/p>\n

b) Keeping your hips<\/a> square, back straight and core tight, lean your torso forward slightly and sink down until your elevated knee almost touches the floor.<\/p>\n

c) To come up, simply reverse the move, pushing through your front heel to return to the start. Do 6 reps then switch to the opposite side.<\/p>\n

Exercise 2: 30 secs x Swiss ball plank\"Image<\/p>\n

a) Place your elbows on the ball, step your feet back into a plank, and maintain a straight line from head to heels. <\/p>\n

b) Brace your core and hold the position while your training partner\/coach challenges your stability with light kicks to the ball. Hold for 30 seconds.<\/p>\n

Block 2: Exercise 1: 8 x TRX reverse row\"Image<\/p>\n

a) Secure the TRX straps, then grasp the handles with your palms facing inward, and walk your feet forward until your body is almost in a reverse plank position, a slight bend in your knees. <\/p>\n

b) Keep your core and glutes engaged as you drive your elbows back and pull your chest toward your hands, squeezing your shoulder blades together. <\/p>\n

c) Control the movement as you lower yourself back to the starting position with extended arms.<\/p>\n

Exercise 2: 8 x band-assisted push-up \"Image<\/p>\n

a) Get into plank<\/a> position, with your hands under but slightly outside of your shoulders and a long resistance band around the front of your hips, attached to a sturdy anchor, like a squat rack. Lower your body until your chest nearly touches the floor.<\/p>\n

b) As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time. <\/p>\n

Block 3: Exercise 1: 8 each side x single-leg hip thrust (Kate uses 2 x 10kg dumbbells)\"Image<\/p>\n

a) Sit on the floor with your shoulder blades against a bench or step. If adding a dumbbell or a barbell, balance it on your hips. You can loop a resistance band through two dumbbells, so that each dumbbell hangs at either hip, like Kate.<\/p>\n

b) Lift one leg with a bent knee, creating a 90-degree tabletop position. Keeping that position in the lifted leg and your chin tucked in, push up through your hips and the heel grounded on the floor to raise your glutes.<\/p>\n

c) Squeeze your glutes at the top \u2013 your shoulders, hips and knees should be in a straight line, without an arch in your lower back.<\/p>\n

d) Lower back down in a slow, controlled movement and repeat. Do 8 reps, then switch to the opposite side.<\/p>\n

Exercise 2: 8 each side x single-leg step up (Kate lifts 2 x 12kg kettlebells)\"Image<\/p>\n

a) Stand up on a step or bench with both feet grounded, holding one kettlebell or dumbbell in each hand by your sides. <\/p>\n

b) Brace your core as you slowly, with control, lower one leg back down to the ground, without moving the foot on the step. <\/p>\n

c) Keeping your shoulders back and head up, push through the foot on the step to bring the other leg back up to meet it. Continue for 8 reps, then switch to the opposite side. <\/p>\n

Block 4: Exercise 1: 12 x renegade row with band-resisted knee drive (Kate uses 2 x 10kg)\"Image<\/p>\n

a) Begin in a high plank position. Your hands should be directly under your shoulders, resting on two dumbbells, and your body should form a straight line from your head to your feet, with one foot looped through a long resistance band attached to a sturdy anchor, like a squat rack.<\/p>\n

b) Slowly draw one dumbbell up to your hip as if you were putting the weight in your pocket, keeping your elbow close to your body and sending it skyward. Slowly lower that dumbbell down to the ground and repeat on the opposite side.<\/p>\n

c) Maintaining a high plank position, core braced and soft bend in your elbows, drive the knee looped through a resistance band in to your chest, and slowly return it back to start position.<\/p>\n

d) Repeat two rows and one knee drive until you reach 12 reps (1 rep = two rows + one knee drive), then switch the resistance band to the other foot and repeat.<\/p>\n

Exercise 2: 6 each side x \u00bd kneeling shoulder press (Kate uses 6-8kg)\"Image<\/p>\n

a) Start in a half-kneeling position with one of your legs forward at a 90-degree angle and the other knee on the ground (or on a mat). <\/p>\n

b) Hold one dumbbell in your hand down by the side with your knee on the ground, and extend your other arm out to the side to help you maintain your balance and form.<\/p>\n

c) Start to curl the dumbbell up to your ribcage, keeping your elbow locked in position at your side, then press the dumbbell overhead while keeping your wrist straight.<\/p>\n

Finisher: Assault bike: 10 secs on max effort, 50 secs off x 10 rounds\"ImageRELATED STORIES\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director (and a qualified yoga teacher), Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.<\/p>\n

Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. 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.<\/p>\n

Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.\u00a0<\/p>\n