It is my pleasure to debut the gorgeous Sophie McDermott and her intense circuit training.
Sophie is dedicated to triathlon training and loving food, and she proves that an ordinary person can have a great level of fitness without a personal trainer! We met at Newcastle University in 2015 at (you guessed it) our campus sports centre and bonded over sessions of spin and abs. There’s no one else I’d rather workout with.
When Sophie took the plunge and shared her workout online, I instantly knew I had to share it! I also wanted to dig a little deeper into this up and coming fitness guru… You’re welcome.
Sophie, who is your biggest fitness inspiration?
I would say my biggest inspiration is Kayla Itsines. She has created a programme that has changed the lives of women all over the world through high impact workouts and also now weights. Her workouts prove that anyone, anywhere, at any age, can reach their fitness goals!
What’s your favourite post-workout meal?
If I was at home, I’d probably have a protein shake and blend a banana in! If I workout before a meal, whatever I eat after will be super high protein.
How many times a week do you workout?
As a triathlete I work out everyday but I try to do strength/HIIT training 3-5 times a week.
What are your workout goals?
I would love to reach Ironman Distance Triathlon by next year!
Here is her 8 step circuit. It’s a leg day!
Repeat 1-4 twice through, take 30-60 seconds rest then repeat 5-8 twice through too.
1. x15 Squat Jumps. Begin in a squat and push yourself up and off the floor with power, landing back in a squat. Protect those knees people!
2. x15 Squats. Simple, yet effective. (Add a weight if you’re brave enough…)
3. x24 Curtsy Lunges. As you move your leg back into a lunge, turn diagonally so that your foot goes to the opposite side.
4. x15 Lightweight Deadlifts. Keeping your back straight and your knees slightly bent, lower your weights and chest towards the ground and back up again. Keep the movement slow.
5. x16 X-Jumps. Side lunge and touch your hand to your opposite foot then spring up and jump, reaching up and landing back in a side lunge on the opposite leg. Keep protecting those knees!
6. x10 Burpees. Squat lower yourself into plank, jump your feet back in and push up to jump, reaching high. Land in the squat, lower and repeat. If your heart rate wasn’t already up, it will be.
7. x15 Press Ups. Either on your toes or on your knees, lower your chest until it is straight with the arms and elbows. Push back up and repeat.
8. x15 Squat to overhead press. Squat down with the weights then return to standing and raise the weights above your head. For anyone working out at home, I find a saucepan with a couple of tins of beans doubles up well as a weight.
Thank you so much to Sophie for letting me share this awesome routine and I look forward to more collaborations in the future!