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Trainer reveals Mollie King’s exact workout for Strictly

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



Read more at DailyMail.co.uk