Sam Frost's personal trainer talks about how she got fit and healthy before The Bachelorette.

by Mamamia Team October 9, 2015

The Bachelorette has consumed our Wednesday and Thursday nights, dominated office watercooler chats and now it can infiltrate your workouts too.

We spoke to Sam Frost ‘s personal trainer Blake Worrall-Thompson (ironic, we know!) about her fitness routine and it’s one you can try (maybe in the ad breaks?).

“Sam’s main goal was to get back into her pre-Bachelor shape, where her weight and health took a bit of a battering,” he says.

Like many of us, exercise may not have been Frost’s favourite thing to do, but she was committed to making a gradual but sustainable difference.

“It was important to keep it intense but as interesting as possible. We focussed on high impact and high attack weight training in order to burn fat. Sam was training five days a week – three days of weights and two days of cardio,” explains Worrall-Thompson.

The workouts

Frost’s exercise regimen was a mix of two strength-based workouts – Tabata and Worrall-Thompson’s own ‘Sexy 300’ workout.

Tabata

Tabata is a time-structured workout, that involves 20 seconds of high-intensity work, followed by 10 seconds of recovery. You do each exercise eight times for a mini four minute workout before moving on to the next exercise.

Worrall-Thompson recommends working through:

Squat jump demonstration. Image via iStock.

Sam Frost on Instagram.

Via Instagram @Fro01

Sexy 300

Worrall-Thompsons' Sexy 300 workout involves 30 reps of 10 exercises for 300 in total, with the aim of completing the whole workout as quickly as you can.

"It was a great progressive one for Sam as you each time you can try and do it faster and lift heavier weights," he says.

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