She got into incredible physical shape for her appearance on SAS Australia last year.
And Candice Warner is clearly determined to maintain her jagged figure.
The mother-of-three showed off her bulging biceps and ripped abs while training with Rebel Wilson and Rita Ora’s personal trainer Jono Castano at her Acero gym in Sydney on Friday.
Mrs. Muscles! Candice Warner showed off bulging biceps and ripped abs in a crop top and cropped shorts while training with Rebel Wilson and Rita Ora’s personal trainer Jono Castano at her Acero gym in Sydney on Friday.
There wasn’t an inch to pinch on Candice’s muscular frame as she lifted weights for a “shoulder day.”
The 36-year-old flaunted her form-fitting frame in a black crop top and matching little black shorts.
The former IronWoman barely sweated during the grueling workout, which she posted on her Instagram page.
Shredded: There wasn’t a thumb to pinch on Candice’s muscular frame as she lifted weights during a ‘shoulder day’
Last year, Kev Toonen, who put Candice in a SAS state, shared the program she used to put on five kilograms of muscle, while dropping two dress sizes for the show.
Kev, of Sydney Gymnasium 98 Riley Street, said that while Candice had a naturally athletic figure before she started working out with her, she still needed to increase her training schedule in order to have more endurance for the challenges.
While working out with Kev, Candice did seven intense workouts each week, including three one-hour strength sessions, two one-hour runs, and two two-hour walks with a weighted backpack.
And despite having gained 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 fitted frame in a black crop top and matching little black shorts
Last year Kev Toonen, who put Candice in SAS condition, shared the program she used to put on five kilograms of muscle but still dropped two dress sizes for the show (Candice photographed doing 45 minutes of weighted lunges)
Former professional IronWoman (pictured with Ali Oetjen) was one of the program’s pioneers, having undergone a serious fitness regimen.
While working out with trainer Kev Toonen, Candice did seven workouts per week, including three strength training sessions (pictured), two long runs, and two weighted walks with a backpack.
When he first met Candice, Kev said he did some testing to get a “ snapshot ” of her situation with his training.
“We had to be very strategic and look at a number of aspects when I was looking to schedule his lineup for the show,” Kev told FEMAIL.
“ I have also watched previous seasons of the show and have used my own SAS unit training experience in the past. ”
He figured out how “fit” Candice was and where she was with her training, then “reversed” a six month training plan.
“ The plan was designed to improve strength in her lower and upper body so that she can cope with the heavy loads that she would have to carry long distances in the show, ” he said. .
Candice (pictured working out) had to perform her workouts while she was physically tired in order to prove she was fit for the show
The workout and diet secrets behind Candice’s SAS body
* Bodyweight training, rather than strength training, do rope suspensions, push-ups, fatigue pull-ups, and pull-ups.
* Walk or run with a weight on your back. Candice’s backpacks often consisted of 20 to 25 kilograms of rice.
* Be sure to adjust between one and two long runs (over 10 kilometers per week) to build strength and endurance.
* 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 basic physical condition.
* 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 be successful.
A typical week of training sessions for WAG cricket included three strength-training sessions with bodyweight movements, fatigue push-ups and pull-ups, and two long runs.
Candice also had to do two weight-loaded 10-12 kilometer walks with a 20 kilogram backpack on her back, and she had to complete the walk in 90 to 120 minutes.
“I made sure she was doing these sessions in the rain, tired and with and without guidance,” Kev said.
“ Sometimes I would give comments to Candice and other times I wouldn’t say anything, to put more pressure on her and strengthen her ability to rely on her own motivation. ”
The sessions were incredibly difficult – on occasion Kev said he would ask Candice to do 45 minutes of lunges while holding a weight over her head.
The regimen also included high intensity cardio, to make sure she would be ready for anything thrown at her on SAS Australia.
In addition to regular strength training, Candice (photo workout) did plenty of high-intensity cardio in the gym.
Kev said his philosophy for Candice’s diet was pretty straightforward:
“To add muscle and recover well, you just need to eat more,” he said.
“Despite popular belief, the body will not recover or be able to function on low calories or a calorie deficit.
He used the help of their 98 Gym dietitian, Harriet Walker, who developed a “traceable” program that Candice must follow every day.
Typical foods included balanced macros, lots of lean protein, and a good amount of healthy fats – from avocado to extra virgin olive oil – to help her body recover and function well the next day.
She went from a slim size 10 to a muscular size 6 in front of SAS Australia (workout pictured)
For those who want to achieve an SAS-worthy body at home, Kev had a few tips:
“Assess where you are now, see where you are at and where you want to go, and then think about making small daily improvements,” he said.
He also said that you should think about your “why” if you want to be successful.
“ Training isn’t just about going to the gym or running, it’s about finding your why, assessing where you are and doing what you need to do on a daily basis to make sure you get closer to your goal. ”, did he declare.
“If you do this, you will build a better mindset, better resilience, and a real sense of accomplishment and worth.
Candice (pictured on SAS Australia) sometimes did 45 minutes of 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 physical challenges of the show
Happy: Candice is married to Australian international cricketer David Warner and the couple have three children