She got herself in incredible physical shape for her performance at SAS Australia last year.
And Candice Warner is clearly determined to keep 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 squeeze Candice’s muscular body as she lifted weights on a “shoulder day.”
The 36-year-old showed off her fit frame in a black crop top and matching little black shorts.
The former IronWoman barely broke a sweat during the grueling workout, which she posted on her Instagram page.
Shredded: There wasn’t an inch to squeeze Candice’s muscular frame as she lifted weights on a ‘shoulder day’
Last year, Kev Toonen, who got Candice in SAS condition, shared the program she used to put on five pounds of muscle, but still dropped two dress sizes for the show.
Kev, from the gym in Sydney 98 Riley Street, Candice said, although she had an athletic figure by nature before he started working with her, she still needed to up her workout regimen so she had more stamina for the challenges.
While working with Kev, Candice did seven intense workouts each week, consisting of three one-hour strength sessions, two one-hour runs, and two two-hour hikes with a weighted backpack.
And despite gaining 5kg of muscle, she went from an already slim size 10 to a tight and super-fit size 6.
Fit: The 36-year-old showed off her fit frame in a black crop top and matching little black shorts
Last year, Kev Toonen, who got Candice in SAS condition, shared the program she used to put on five pounds of muscle, but still dropped two dress sizes for the show (Candice in the photo during 45 minutes of weighted lunges)
The former professional IronWoman (pictured with Ali Oetjen) was one of the front runners on the program after undergoing a serious fitness regimen
While working with trainer Kev Toonen, Candice did seven workouts a week consisting of three strength sessions (pictured), two long runs and two weighted walks with a backpack
When he first met Candice, Kev said he took some tests to get a “ snapshot ” of where she was with her workout.
“We had to be very strategic and look at some aspects when I looked at programming her training for the show,” Kev told FEMAIL.
“I’ve also watched the show’s previous seasons and used my own experience training the SAS units in the past.”
He found out exactly how ‘fit’ Candice was and where she was with her training, and then reverse engineered a six-month training plan.
“The plan was to improve her lower and upper body strength so she could handle the heavy loads she would have to carry over long distances during the show,” he said.
Candice (photo working out) had to do her workouts while physically fatigued to prove she was fit enough for the show
The Workout and Diet Secrets Behind Candice’s SAS Body
* Body weight training, instead of strength training, rope hanging, push-ups, pull-ups under fatigue, and chin-ups.
* Walk or run with the weight on your back. Candice’s backpacks often contain between 20 and 25 kilos of rice.
* Make sure to fit between one and two long runs (more than 6 miles per week) to build resistance and endurance.
* Eat more calories than you burn and get enough lean protein and healthy fats.
* Run your sessions in a variety of conditions – both when fatigued and in the rain. This will improve your basic fitness.
* Repetition is key. Sometimes Candice did lunges with heavy weights for 45 minutes.
* 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 training for the cricket WAG included three strength training sessions with body weight movements, push-ups and pull-ups for fatigue, and two long runs.
Candice also had to complete two hikes weighing 10-12 kilometers with a 20 kilogram backpack on her back, and she had to complete the hike in 90-120 minutes.
“I made sure she did these sessions in the rain, with fatigue and with and without guidance,” said Kev.
“Sometimes I gave Candice feedback and sometimes I said nothing, to basically put more pressure on her and build her ability to rely on her own motivation.”
The sessions were incredibly tough – at times, Kev said he would have Candice do 45 minutes of lunges with a weight above her head.
The regime also included high-intensity cardio to make sure she would be ready for whatever was served to her at SAS Australia.
In addition to regular strength training, Candice (workout pictured) did a lot of high-intensity cardio in the gym
Kev said his philosophy for Candice’s diet was quite simple:
“To add muscle and recover properly, you just have to eat more,” he said.
“Despite popular belief, the body will not recover or be able to perform on low calories or in a calorie deficit.”
He used the help of their 98 Gym dietitian, Harriet Walker, who created a “traceable” program that Candice could follow every day.
Typical foods include balanced macros, lots of lean protein, and a good amount of healthy fats – from avocado to extra virgin olive oil – so that her body can recover and perform well the next day.
She has gone from a slim size 10 to a muscular size 6 earlier than SAS Australia (pictured while training)
For those looking to get a SAS-worthy body at home, Kev had a few tips:
“Assess your current situation, see where you are and where you want to go, and then think about making small day-to-day improvements,” he said.
He also said you need to think about your ‘why’ if you want to succeed.
“ Exercising isn’t just about going to the gym or running, it’s about finding your why, assessing where you are and then doing what you need to do on a daily basis to make sure you get closer to your goal, ” he said .
‘Doing this builds a better mindset, resilience and a real sense of achievement and value.’
Candice (pictured on SAS Australia) occasionally did 45-minute weighted lunges with Kev so she was ready for the program
The 35-year-old mother of three (pictured on SAS Australia with Ali Oetjen) enjoyed the show’s physical challenges
Fortunately, Candice is married to Australian international cricketer David Warner and the couple have three children