{"id":680288,"date":"2026-06-02T18:16:13","date_gmt":"2026-06-02T18:16:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/680288\/"},"modified":"2026-06-02T18:16:13","modified_gmt":"2026-06-02T18:16:13","slug":"rochelle-humes-transformed-her-body-composition-in-12-weeks-with-this-once-a-week-workout-plan","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/680288\/","title":{"rendered":"Rochelle Humes transformed her body composition in 12 weeks with this once-a-week workout plan"},"content":{"rendered":"

For years, Rochelle Humes relied on cardio-based workouts and dancing on stage to stay active. More recently, she introduced reformer Pilates, but three months ago she made another big change: prioritising strength training<\/a> with heavy weights and low reps. The shift marked the first time the presenter had seriously focused on building muscle \u2013 and it\u2019s all thanks to the help of trainer Ciara Madden<\/a>. <\/p>\n

\u2018Rochelle had never really focused on resistance training<\/a> before we started training together three months ago,\u2019 Ciara tells Women’s Health UK. \u2018We\u2019re focusing on higher weights and lower reps as she already does lighter weights and higher reps<\/a> in her Pilates<\/a> workouts \u2013 and because doing heavier weights for fewer reps is a strategy designed to maximise muscle growth<\/a> and overall strength.<\/p>\n

\u2018As women hit their late 30s, weight training becomes compulsory to counteract the loss of muscle mass that comes with age, and to regulate hormones and stimulate collagen production. Rochelle wants to do exactly this \u2013 plus, to build her glutes.\u2019<\/p>\n

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In just 12 weeks, Rochelle has noticed significant changes in her strength and body composition. \u2018We\u2019re doing 60kg+ squats<\/a> and 80kg hip thrusts<\/a>, and Rochelle has seen big improvements in her glute definition,\u2019 Ciara says. And lifting heavy doesn\u2019t have to mean spending hours in the gym. Rochelle and Ciara train together just once a week (she also does \u2018reformer once or twice a week, and stays active every day by walking and chasing after the kids\u2019). The key is following a structured programme and progressively increasing the load<\/a> over time, meaning Rochelle lifts slightly heavier set after set, and even heavier week on week. Below, Ciara shares the 60-minute session they do weekly, along with how to increase the weights you lift.<\/p>\n

\"ImageWarm up<\/p>\n

Weights: medicine ball: 10kg ball. Walking lunges: round 1: 2 x 8kg kettlebells, round 2: 2 x 8kg kettlebells, round 3: 2 x 12kg kettlebells <\/p>\n

Main workout<\/p>\n

Perform each exercise for prescribed number of reps and sets, and rest for 60-90 secs between sets. Move onto the next exercise once all reps and sets have been completed per exercise.<\/p>\n

Weights: \u2018I start with 2 x 12kg kettlebells on the sumo deadlifts, and 1 x 12kg kettlebells for the swings. But by the last round we are using 16kg kettlebells, sometimes even 20kg kettlebells.\u2019<\/p>\n

Weights: \u2018I would start both of these exercises with a 15kg barbell, but by the final round we would be using a 25kg barbell.\u2019<\/p>\n

Weights: \u2018On the deficit lunges, I would start by using 2 x 8kg kettlebells, and over time double that weight 2 x 16kg kettlebells (with the aim of the back knee touching the floor). With the snatches for upper body, I would start lighter, with 7.5kg dumbbells but moving up to as high as 12.5kg.\u2019<\/p>\n

3 x 10 kettlebell gorilla rows<\/p>\n

Weights: \u2018For gorilla rows, I would either start with 1 or 2 kettlebells at 12kg and finish with 2 x 16kg kettlebells.\u2019<\/p>\n

Weights: \u2018The barbell squats are different as we would do about 6 sets, increasing the weights from 20kg to 70kg whilst dropping the reps. We would start on 10 reps and drop all the way down to 4 for the final set.\u2019<\/p>\n

Finisher: bodyweight glutes and abs<\/p>\n

\u2018Typically, I would finish the session with hip thrusts, glute kickbacks and some abs and core work. I don\u2019t like making clients get down on the floor until the end, as mentally it\u2019s hard to restart. So, we finish with a real burnout including planks, sit ups and crunches.\u2019<\/p>\n

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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

GET THE PLAN<\/a><\/p>\n

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As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

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