Trainer reveals Mollie King's exact workout for Strictly

The Saturday’s singer Mollie King has sashayed effortlessly throughout the last eleven weeks of Strictly Come Dancing with dance partner AJ Pritchard.

But it can now be revealed the 30-year-old had to spend months getting fit enough for her body to cope with the hours of gruelling practice each day for the hit BBC 1 show.

Celebrity trainer Tyrone Brennand has disclosed the exact workouts he uses to keep the former skiing champion in her fittest shape.

‘I do a varied style of training with Mollie,' Ty told Healthista. ‘I haven’t trained her since she started Strictly as she is so busy. But before that we would train three times a week, either doing cardiovascular movements, using weights or just circuits using body weight.'

Ty, who lives in Chelsea and is the founder of Bethefittesta, said the singer and model from Wandsworth in London followed a strict routine.

Scroll down for the full workout 

Mollie King has sashayed effortlessly throughout the last eleven weeks of hit show Strictly Come Dancing

Mollie King has sashayed effortlessly throughout the last eleven weeks of hit show Strictly Come Dancing

The 30-year-old ¿ shown with dance partner AJ Pritchard ¿ had to get in the best shape of her life to deal with the daily hours of practice 

The 30-year-old – shown with dance partner AJ Pritchard – had to get in the best shape of her life to deal with the daily hours of practice 

'She is quite strong in the upper body and so we mostly use machines on leg day to isolate certain parts of the body. 

'For example, we use a leg extension machine or leg press for the quads and the hamstring curl for hamstrings, as well as using dumbbells for lunges and a barbell for stiff leg deadlifts. 

'In the lead up to the show we were working on her flexibility with stretches as you can’t be stiff when you’re dancing. She’s doing it morning to evening and burning a lot of calories.’

Celebrity trainer Tyrone Brennand reveals the exact exercise plan Mollie used

Celebrity trainer Tyrone Brennand reveals the exact exercise plan Mollie used

The former skiing champion has posted videos of her working out on her social media

The former skiing champion has posted videos of her working out on her social media

Putting me through my paces! ���� Killer legs �� Thanks Tyrone... for the pain �� @bethefittest

A post shared by M O L L I E K I N G (@mollieking) on

Mollie and AJ are hoping to steal the glitterball trophy on the popular BBC One show

Mollie and AJ are hoping to steal the glitterball trophy on the popular BBC One show

The Saturdays singer is an exercise fan and last summer trained 4-5 times a week

The Saturdays singer is an exercise fan and last summer trained 4-5 times a week

He warned about the dangers of over-training and said the key to seeing results is consistency. 

‘There was a time last summer where she trained 4-5 times a week for a month and the results really came through,' he said. 'It’s important to train in a way that you can be consistent.

'A lot of people go too hard on day one and then can’t get back into the gym for two days’, says Ty.

Ty explained he would adjust Mollie's diet when she felt tired.

‘Mollie wanted to lose body fat so we stick to a balanced diet with enough protein and not too many carbs or good fats unless it was needed. 

'If we got to the fourth day of the week and her body was lacking in energy then we may boost the carbs to fuel her session the next day. She likes to eat and it was tough, but she got there.’

HOW TO DO MOLLIE'S WORKOUT 

Full body circuit workout with body weight training

Warm up with 10 minute skipping rope and full body dynamic stretches. Then do: 

Frog jumps – 15 reps

Burpees – 15 reps

Squats – 15 reps

Alternating lunges – 30 reps

High knees – 50 reps

Pressups – 20 reps

Sit ups – 20 reps

Leg raises – 20 reps

Repeat three times. Take a two-minute rest between each round.

Leg and glutes workout

Donkey kicks – 20 reps each leg, three sets

Stiff leg barbell deadlifts – 10-15 reps, three sets

Leg press – 10-15 reps, two sets

Walking lunges – 16 reps, three sets

Ab toning workout

Crunches – 30

Sit ups – 20

Scissor kicks – 30

Butterfly kicks – 30

Butt raises – 20

Planks – one minute

Side planks – one minute each side

Repeat three times. Take a one-minute rest between each round.

Upper body and arms workout

Press-ups – 15 reps, three sets

Press-up claps – five reps, three sets

Dumbbell row – 15 reps with 10-14kg weight, three sets

Tricep dips – 15 reps, three sets

Bodyweight barbell pulls – 10 reps, three sets

Back extensions – 10 reps, three sets