She got herself into incredible physical shape for her appearance on SAS Australia last year.
And Candice Warner is clearly determined to maintain her shredded figure.
The mother-of-three showed off her bulging biceps and ripped abs while working out with Rebel Wilson and Rita Ora’s personal trainer, Jono Castano, at his Acero gym in Sydney on Friday.
Mrs. Muscles! Candice Warner showed off bulging biceps and ripped abs in a crop top and tiny shorts while working out with Rebel Wilson and Rita Ora’s personal trainer, Jono Castano, at his Acero gym in Sydney on Friday
There was not an inch to pinch on Candice’s muscular frame as she lifted weights during a ‘shoulder day’.
The 36-year-old flaunted her fit frame in a black crop top and matching tiny black shorts.
The former IronWoman barely broke a sweat during the gruelling workout, which she posted on her Instagram page.
Shredded: There was not an inch to pinch on Candice’s muscular frame as she lifted weights during a ‘shoulder day’
Last year, Kev Toonen, who got Candice in SAS condition shared the program she used to put on five kilograms of muscle but still drop two dress sizes for the show.
Kev, from the Sydney gym 98 Riley Street, said even though Candice had a naturally athletic figure before he began working with her, she still needed to increase her training regimen so she had more stamina for the challenges.
While working with Kev, Candice did seven intense workouts each week, comprising three one-hour strength sessions, two one-hour runs and two two-hour walks with a weighted backpack.
And despite gaining 5kg of muscle, she went from an already slim size 10 to a toned and super-fit size 6.
Fit: The 36-year-old flaunted her fit frame in a black crop top and matching tiny black shorts
Last year, Kev Toonen, who got Candice in SAS condition shared the program she used to put on five kilograms of muscle but still drop two dress sizes for the show (Candice pictured doing 45 minutes of weighted lunges)
The former professional IronWoman (pictured with Ali Oetjen) was one of the frontrunners on the program, after undergoing a serious fitness regime
While working with trainer Kev Toonen, Candice did seven workouts per week, comprising three strength sessions (pictured), two long runs and two weighted walks with a backpack
When he first met with Candice, Kev said he did some testing to get a ‘snapshot’ of where she was at with her training.
‘We had to be very strategic and look at a number of aspects when I was looking at programming her training for the show,’ Kev told FEMAIL.
‘I watched previous seasons of the show as well and used my own experience of training the SAS units in the past.’
He figured out exactly how ‘fit’ Candice was and where she was at with her training, and then ‘reverse engineered’ a six-month training plan.
‘The plan was designed to improve her lower and upper body strength so she could deal with the heavy loads she would have to carry over long distances in the show,’ he said.
Candice (pictured working out) had to conduct her workouts while physically fatigued in order to prove that she had the fitness for the show
The training and diet secrets behind Candice’s SAS body
* Body weight training, rather than weight training, doing rope hangs, push-ups, pull-ups under fatigue and chin ups.
* Walk or run with weight on your back. Candice’s backpacks often consisted of between 20 and 25 kilograms of rice.
* Make sure you are fitting between one and two long runs (over 10 kilometres per week) to build resistance and stamina.
* Eat more calories than you burn and include plenty of lean protein and healthy fats.
* Do your sessions in different conditions – both under fatigue and in the rain. This will improve your base fitness.
* Repetition is the key. Sometimes Candice would do 45 minutes of lunges using heavy weights.
* Make small daily improvements and don’t try to change everything at once.
* Think about your ‘why’ if you want to succeed.
A typical week of workouts for the cricket WAG included three strength training sessions with body weight movements, push ups and pull ups under fatigue, and two long runs.
Candice also had to do two 10-12 kilometre weight-loaded walks with a backpack on her back weighing 20 kilograms, and she had to complete the walk within 90-120 minutes.
‘I made sure she did these sessions in the rain, under fatigue and with and without guidance,’ Kev said.
‘Sometimes, I would give Candice feedback and other times I would say nothing, to basically put her under more pressure and build her ability to rely on her own motivation.’
The sessions were incredibly tough – occasionally Kev said he would have Candice doing 45 minutes of lunges holding a weight over her head.
The regime also included high intensity cardio, to ensure she would be ready for whatever was thrown at her on SAS Australia.
Alongside regular weight training, Candice (pictured training) did plenty of high intensity cardio in the gym
Kev said his philosophy for Candice’s diet was pretty simple:
‘To add muscle and recover well, you simply need to eat more,’ he said.
‘Despite popular belief, the body will not recover or be able to perform on low calories or a calorie deficit.’
He used the help of their 98 Gym training dietitian, Harriet Walker, who laid out a ‘trackable’ program for Candice to follow each day.
Typical foods included balanced macros, plenty of lean protein and a good amount of healthy fats – from avocado to extra Virgin olive oil – to allow her body to recover and perform well the following day.
She has gone from a slim size 10 to a muscular size 6 ahead of SAS Australia (pictured working out)
For those who want to get an SAS-worthy body at home, Kev had a few tips:
‘Assess your current situation, look at where you are and where you want to go, and then think about making small daily improvements,’ he said.
He also said you should think about your ‘why’ if you want to succeed.
‘Training isn’t just about going to the gym or for a run, it’s about finding your why, assessing where you are and then doing daily what you need to do to ensure you’re moving closer to your goal,’ he said.
‘If you do this, you will build a better mindset, resilience and a real sense of achievement and worth.’
Candice (pictured on SAS Australia) occasionally did 45 minutes of weighted lunges with Kev, so that she was ready for the program
The 35-year-old mother-of-three (pictured on SAS Australia with Ali Oetjen) enjoyed the physical challenges of the show
Happy: Candice is married to Australian international cricketer David Warner and the couple have three children