How cricket WAG Candice Warner got in shape for SAS Australia and put on five kilograms of muscle

The trainer behind Candice Warner’s shredded physique on SAS Australia has shared the program the former IronWoman used to get shape for the hit show – which saw her put on five kilograms of muscle but still drop two dress sizes.

Kev Toonen, from the Sydney gym 98 Riley Street, said even though Candice had a  naturally athletic figure before he began working with her, she still needed to increase her training regimen so she had more stamina for the challenges.

While working with Kev, Candice did seven intense workouts each week, comprising three one-hour strength sessions, two one-hour runs and two two-hour walks with a weighted backpack.

And despite gaining 5kg of muscle, the 35-year-old went from an already slim size 10 to a toned and super-fit size 6. 

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The trainer behind Candice Warner's shredded physique on SAS Australia shared how she got in shape for the gruelling show (Candice pictured doing 45 minutes of weighted lunges)

The trainer behind Candice Warner’s shredded physique on SAS Australia shared how she got in shape for the gruelling show (Candice pictured doing 45 minutes of weighted lunges)

The former professional IronWoman (pictured with Ali Oetjen) has become one of the frontrunners in the program, after undergoing a serious fitness regime

The former professional IronWoman (pictured with Ali Oetjen) has become one of the frontrunners in the program, after undergoing a serious fitness regime

While working with trainer Kev Toonen, Candice did seven workouts per week, comprising three strength sessions (pictured), two long runs and two weighted walks with a backpack

While working with trainer Kev Toonen, Candice did seven workouts per week, comprising three strength sessions (pictured), two long runs and two weighted walks with a backpack

When he first met with Candice, Kev said he did some testing to get a ‘snapshot’ of where she was at with her training.

‘We had to be very strategic and look at a number of aspects when I was looking at programming her training for the show,’ Kev told FEMAIL.

 The plan was designed to improve her lower and upper body strength so she could deal with the heavy loads she would have to carry over long distances in the show

‘I watched previous seasons of the show as well and used my own experience of training the SAS units in the past.’ 

He figured out exactly how ‘fit’ Candice was and where she was at with her training, and then ‘reverse engineered’ a six-month training plan. 

‘The plan was designed to improve her lower and upper body strength so she could deal with the heavy loads she would have to carry over long distances in the show,’ he said.

Candice (pictured with husband David Warner) has made a number of sensational revelations in the show, including denying her husband was involved in the 2018 ball-tampering scandal

Candice (pictured with husband David Warner) has made a number of sensational revelations in the show, including denying her husband was involved in the 2018 ball-tampering scandal

When Candice (pictured training) first met with the trainer Kev, he said that he reverse engineered a six month plan to get her in the shape of her dreams

When Candice (pictured training) first met with the trainer Kev, he said that he reverse engineered a six month plan to get her in the shape of her dreams 

Candice (pictured) also had to do two 10-12 kilometre weight-loaded walks with a backpack on her back weighing 20 kilograms ahead of the show

Candice (pictured) also had to do two 10-12 kilometre weight-loaded walks with a backpack on her back weighing 20 kilograms ahead of the show

Candice (pictured working out) had to conduct her workouts while physically fatigued in order to prove that she had the fitness for the show

Candice (pictured working out) had to conduct her workouts while physically fatigued in order to prove that she had the fitness for the show

Candice (pictured working out) had to conduct her workouts while physically fatigued in order to prove that she had the fitness for the show

The training and diet secrets behind Candice’s SAS body

* Body weight training, rather than weight training, doing rope hangs, push-ups, pull-ups under fatigue and chin ups.

* Walk or run with weight on your back. Candice’s backpacks often consisted of between 20 and 25 kilograms of rice.

* Make sure you are fitting between one and two long runs (over 10 kilometres per week) to build resistance and stamina.

* 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 base fitness.

* 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 succeed. 

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Candice’s seven-day workout

* THREE ONE HOUR STRENGTH SESSIONS: Body weight movements, push ups and pull ups under fatigue.

* TWO ONE HOUR LONG RUNS: Timed long runs, often weighted with a backpack.

* TWO TWO-HOUR WEIGHT-LOADED WALKS: 10-12 kilometre walks with 20 kilogram backpack within 90-120 minutes. 

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A typical week of workouts for the cricket WAG included three strength training sessions with body weight movements, push ups and pull ups under fatigue, and two long runs.

Candice also had to do two 10-12 kilometre weight-loaded walks with a backpack on her back weighing 20 kilograms, and she had to complete the walk within 90-120 minutes.

‘I made sure she did these sessions in the rain, under fatigue and with and without guidance,’ Kev said.

‘Sometimes, I would give Candice feedback and other times I would say nothing, to basically put her under more pressure and build her ability to rely on her own motivation.’

The sessions were incredibly tough – occasionally Kev said he would have Candice doing 45 minutes of lunges holding a weight over her head.

The regime also included high intensity cardio, to ensure the 35-year-old would be ready for whatever was thrown at her on SAS Australia. 

Candice (pictured on the beach in Maroubra last month) has always been naturally athletic, but Kev said even she needed to increase her training and stamina in order to get SAS fit

Candice (pictured on the beach in Maroubra last month) has always been naturally athletic, but Kev said even she needed to increase her training and stamina in order to get SAS fit

Alongside regular weight training, Candice (pictured training) did plenty of high intensity cardio in the gym

Alongside regular weight training, Candice (pictured training) did plenty of high intensity cardio in the gym

She coupled her intensive training with a rigorous diet plan that involved Candice (pictured) eating more calories and plenty of lean protein and healthy fats

She coupled her intensive training with a rigorous diet plan that involved Candice (pictured) eating more calories and plenty of lean protein and healthy fats

Kev said his philosophy for Candice’s diet was pretty simple:

‘To add muscle and recover well, you simply need to eat more,’ he said.

‘Despite popular belief, the body will not recover or be able to perform on low calories or a calorie deficit.’

He used the help of their 98 Gym training dietitian, Harriet Walker, who laid out a ‘trackable’ program for Candice to follow each day.

Typical foods included balanced macros, plenty of lean protein and a good amount of healthy fats – from avocado to extra Virgin olive oil – to allow her body to recover and perform well the following day. 

Candice (pictured on Tuesday) has made several revelations on SAS Australia, both about herself and her husband, David Warner

Candice (pictured on Tuesday) has made several revelations on SAS Australia, both about herself and her husband, David Warner

Candice (pictured working out) did both long runs and short sprints to get her ready for the program

Candice (pictured working out) did both long runs and short sprints to get her ready for the program 

She has gone from a slim size 10 to a muscular size 6 ahead of SAS Australia (pictured working out)

She has gone from a slim size 10 to a muscular size 6 ahead of SAS Australia (pictured working out)

For those who want to get an SAS-worthy body at home, Kev has a few tips: 

‘Assess your current situation, look at where you are and where you want to go, and then think about making small daily improvements,’ Kev said. 

He also said you should think about your ‘why’ if you want to succeed.

‘Training isn’t just about going to the gym or for a run, it’s about finding your why, assessing where you are and then doing daily what you need to do to ensure you’re moving closer to your goal,’ he said.

‘If you do this, you will build a better mindset, resilience and a real sense of achievement and worth.’ 

On the show, Candice (pictured on SAS Australia) has had to conduct a number of physical and psychological challenges

On the show, Candice (pictured on SAS Australia) has had to conduct a number of physical and psychological challenges

Candice has also made a number of personal revelations in the series, including speaking about her 2007 toilet tryst with NRL star Sonny Bill Williams (pictured on SAS Australia)

Candice has also made a number of personal revelations in the series, including speaking about her 2007 toilet tryst with NRL star Sonny Bill Williams (pictured on SAS Australia)

The workload has Candice Warner now one of the favourites to win the first season of SAS Australia. 

The 35-year-old has had to undertake a number of physical and psychological challenges in the show already – including punching Roxy Jacenko so hard that in the face that she ‘de-friended her’, and carrying Shane Warne’s son, Jackson.

‘The farmer’s carry is when you throw someone over your shoulders, and that looks tough but if you have the right technique, it’s not so difficult, but it’s that baby carry where the weight is completely forward that is extremely tough,’ Candice told The Morning Show on Tuesday.

‘But everyone did extremely well and everyone’s so supportive of each other and it’s great to see.’

Candice (pictured on SAS Australia) occasionally did 45 minutes of weighted lunges with Kev, so that she was ready for the program

Candice (pictured on SAS Australia) occasionally did 45 minutes of weighted lunges with Kev, so that she was ready for the program

The 35-year-old mother-of-three (pictured on SAS Australia with Ali Oetjen) has enjoyed the physical challenges of the show

The 35-year-old mother-of-three (pictured on SAS Australia with Ali Oetjen) has enjoyed the physical challenges of the show

Candice sensationally denied her husband (pictured with David) was involved in the 2018 ball-tampering scandal - despite the fact he received a 12-month ban

Candice sensationally denied her husband (pictured with David) was involved in the 2018 ball-tampering scandal – despite the fact he received a 12-month ban

Speaking on the Morning Show on Tuesday, Candice said: 'It's hard because I've experienced every side of the media, good and bad...' (pictured with David Warner in February)

Speaking on the Morning Show on Tuesday, Candice said: ‘It’s hard because I’ve experienced every side of the media, good and bad…’ (pictured with David Warner in February)

Candice has also made a number of personal revelations in the series, including speaking about her 2007 toilet tryst with NRL star Sonny Bill Williams.

She revealed during her grilling with the DS, or directing staff on Monday night, that she felt unfairly judged by the public because of an incident in her past – namely her 2007 ‘toilet tryst’ with rugby league star Sonny Bill Williams.  

Candice sensationally denied her husband was involved in the 2018 ball-tampering scandal – despite the fact he received a 12-month ban and was subsequently identified by Cricket Australia as the ‘mastermind’ of the plot. 

Speaking on the Morning Show on Tuesday, Candice said: ‘It’s hard because I’ve experienced every side of the media, good and bad… It’s something that will live with us forever. To be interrogated like that is difficult to answer.’