Nicole Scherzinger has shared the strength workout she’s using to stay fit and strong as she prepares for the Pussycat Dolls’ PCD Forever tour.
The Tony Award winner recently posted a glimpse of one of her full-body training sessions, combining weighted and bodyweight exercises with treadmill intervals.
‘Nicole’s total-body strength session uses some cardio on the running machine to raise the heart rate and a range of weights to activate multiple muscle groups,’ says Sarah Campus, PT, instructor, nutrition coach and founder of LDN MUMS FITNESS.
‘Exercises such as reverse lunges, barbell hip thrusts, weighted tuck crunches and elevated reverse lunges really challenge the lower body, core and stability,’ she explains.
And for Scherzinger, showing up consistently is key.
‘You won’t always feel ready. You won’t always feel strong but stay grounded, show up anyway. That’s where real strength is built,’ she wrote on Instagram alongside footage of the six moves below, performed under the guidance of a PT.
Nicole Scherzinger’s 6 exercises for full-body strength1. Tricep pushdown
- Attach a bar or rope to a high cable pulley and stand facing the machine with one foot slightly in front of the other and your knees softly bent.
- Grip the attachment with your elbows tucked into your sides and brace your core.
- Push the bar or rope down until your arms are almost fully extended, squeezing your triceps at the bottom.
- Slowly return to the starting position, keeping your elbows close to your body throughout.
- Sit on the floor with your shoulder blades against a bench or step. Place a resistance band around your thighs and position a barbell across your hips.
- Keep your chin tucked and your knees bent, then drive through your feet to lift your hips.
- Squeeze your glutes at the top. Your shoulders, hips and knees should form a straight line without arching your lower back.
- Lower your hips back down slowly and with control.
3. Weighted tuck crunch
- Lie on your back with your legs raised and your knees bent to 90 degrees. If using an ab isolation bar, position your legs securely within it.
- Hold one dumbbell with both hands, with your arms extended slightly behind your head.
- Brace your core and crunch your upper body up as you draw your knees towards your chest and bring the dumbbell forwards.
- Pause briefly, then slowly lower your shoulders and legs back to the starting position with control.
4. Bodyweight sumo squat with arm circles
- Stand with your feet around twice shoulder-width apart and your toes turned out. Extend your arms out to the sides.
- Begin drawing small, controlled backwards circles with your arms.
- Brace your core and keep your chest lifted as you bend your knees and lower into a squat, keeping your knees tracking in line with your toes.
- Pause briefly, then drive through your feet to return to standing.
- Continue the arm circles throughout the movement.
5. Ballet-inspired diagonal step with arm sweep
- Stand with your feet hip-width apart, your left arm extended to the side and your right arm curved overhead.
- Step your left foot diagonally behind and across your right leg, bending your right knee slightly.
- As you step, sweep your right arm out and open your chest, allowing your upper body to move naturally with the exercise.
- Step your left foot back to the starting position and reset your arms.
- Repeat on the opposite side.
6. Deficit reverse lunge with EZ bar
- Stand on a low step with your feet about hip-width apart and an EZ bar resting securely across your upper back.
- Brace your core and engage your upper back to keep your torso stable.
- Step your left foot backwards, landing on the ball of your foot with your heel raised.
- Lower your back knee towards the floor, keeping your front knee tracking in line with your toes.
- Push through the heel and midfoot of your front leg to return to standing.
- Repeat on the opposite side.
Scherzinger also incorporated treadmill intervals into the session, adding a cardiovascular challenge to the strength work.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Sarah Campus is a highly qualified women’s PT, Nutrition Coach, Running Coach, Distance Runner, mum of 3 and founder of LDN MUMS FITNESS.
She’s the host of the Soho House Run Club in Chiswick and a STRAVA and TOMMY’s marathon coach and ambassador. She specialises helping non-runners get into competitive distance running.
As a fitness and holistic wellness expert, Sarah regularly features on TV and in Magazines, offering tips and advice to keep the whole family healthy and active.