Frankie Bridge has been working out consistently for years, and lately she’s been fitting her strength sessions in early in the day.
‘It’s no secret that I’m trying my best to work out in the mornings before work and the school run. So far so good,’ the former The Saturdays singer said.
Recently, she shared a clip of herself performing a standing single-arm bent-over row, targeting her upper and mid-back muscles. She was joined by an unexpected training partner, her youngest son.
‘Carter came to “work out” with me,’ she wrote. ‘He did a bit of everything and so did [our dog] Turbo. They definitely weren’t helpful…but they were entertaining!’
10 exercises Frankie Bridge uses to stay strong1. Bent-over row
Frankie Bridge – Instagram
Holding a dumbbell in your left hand, take a big step back with your left leg.
Bend both knees and lift your left heel, keeping your toe planted for balance.
Brace your core and keep your back straight
Draw the dumbbell towards your waist, keeping the elbow tucked into your side.
Pause for 1-2 seconds, then extend your arm back to the starting position.
It’s not the only upper-body exercise that Frankie’s included in her rotation. A workout clip last year showed her performing a full-body workout with a strong arm, back and shoulder focus.
2. Standing dumbbell overhead press
Start with your dumbbells on your shoulders, palms facing forward.
Take a breath and brace your core.
Press your dumbbells directly overhead until your elbows lock out.
Avoid arching your back throughout the rep.
3. Cuban press
Stand tall, with your ribs down and glutes engaged. Start with dumbbells hanging at your sides, arms straight.
Pull the dumbbells with control up to chest height with elbows high, until your upper arms are in line with your shoulders. Your elbows should form a right angle with weights hanging directly down and your palms facing behind you.
Rotate your arms up so you lift the dumbbells all the way up until they’re either side of your head. Your elbows should still form a right angle and your upper arms should be parallel to the ground.
Press overhead smoothly – squeeze your glutes and switch on your core to avoid flared ribs.
Reverse under control back to the start
Stand with feet shoulder-width apart with a dumbbell in each hand.
Keep your shoulders relaxed and a slight bend in your knees.
Lift the dumbbells out to your sides to shoulder height with a gentle bend in each elbow.
Ensure your back is neutral, tailbone is tucked and and your shoulders are away from your ears.
Gradually lower the dumbbells to the starting position.
5. Bicep curl
Start with a dumbbell in each hand with straight arms, palms facing forward. Keeping a slight bend in your knees, engage your glutes and core.
Bend your arms, lifting the weights to chest height in a slow, controlled movement.
Keep your shoulders relaxed and down, and your head, neck and spine neutral
Lower your weights back down to your thighs by straightening your arms.
6. Upright row
Stand with your feet shoulder-width apart, holding the dumbbells with straight arms in front of your legs. Your palms should face your body.
Engage your abs. Keep your chest up and eyes forward.
Lift the dumbbells up to mid-chest height or just below your chin. Keep your dumbbells close to your body by raising your elbows up and out to the sides.
Pause at the top, then lower with control to the beginning.
7. Single-arm overhead knee raise
Stand with feet hip-width apart, holding one dumbbell in your right hand above your head with a straight arm. Hold the other dumbbell by your side.
Raise your left knee up to hip height with control, engaging your abs.
Pause for one second before returning to the start. Repeat on the other side.
She then moved onto her core floor sequence.
8. Alternating single leg stretch
Lie on your back with your knees bent and feet off the floor around hip-width apart.
Place your arms behind your head and lift your shoulder blades off the ground while engaging your abs.
Extend one leg as low as you can without letting your lower back lift away from the ground.
Return the leg to the start position and repeat on the other side.
9. Crunch
Lie on your back with your knees bent and feet flat on the floor, around hip-width apart.
Place your hands behind your head and lift your shoulder blades off the ground, engaging your abs.
Pause at the top briefly before lowering back down.
10. Glute bridge with alternating knee raise
Lie on your back with your knees bent and feet flat on the floor about hip-width apart, keeping your shins vertical.
Squeeze your glutes and lift your hips towards the ceiling until your body forms a straight line from your knees to your shoulders. Rest your arms on the floor by your sides.
Raise one knee to hip height, engaging your core throughout.
Lower your foot back to the floor to the start position, then repeat on the other side.
Frankie also started the workout with a quick warm-up walk outside.
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