DWTS Sharna Burgess In Workout Gear Is Going “Back To Basics”

Former Dancing With the Stars cast member Sharna Burgess is getting back into her best dance training since leaving the show. Burgess, 38, shared a video of herself dancing at a studio, wearing gray joggers and a white sports bra. “An imperfect work in progress. @julztocker I love how much we laugh with and at each other while trying to get it together lol. Back to basics today and it’s shocking how off balance and stiff I was/am. On DWTS I never focused on my own dancing but rather sacrificed it to be what and where my partner needed. I developed bad habits and my technique got lazy. This combo is a version of something I used to do every single day while I was with Burn the Floor,” she captioned the post. Here’s how Burgess is living her best life.

1. Postpartum Care

Burgess welcomed her first child with Brian Austin Green in 2022 and took her time getting back into fitness again. “Honestly, I thought I would [feel pressure]. I thought it would be because of having been an athlete and my body being my career — it’s not just about aesthetics on the outside, it’s about how my core feels to be able to dance and do what I do,” she told Us Weekly. I thought I would feel that pressure. [But] I don’t have pressure on myself.”

2. Love Your Workouts

Burgess has good advice for people just starting out on their fitness journey. “The best form of exercise is one that you enjoy,” she told PEOPLE. “Find a local dance studio, take a friend to hot yoga – make it a social thing if you struggle to find the motivation. Once there are changes in your body and your energy levels, that will be all the motivation you need.”

3. Goodbye To DWTS

Burgess has mixed feelings about not being asked to return to Dancing With the Stars. “Because it was such a shock, because I wasn’t expecting it, it was tough,” she told Variety. “It’s not the first time. My last five years on the show have been rocky — not because of the show. I love the show deeply, but we had a new executive producer come in, I think five years ago now. I had just won with Bobby Bones and he decided to not bring me back,” Burgess said. “There’s a lot of speculation as to why.”

4. Rest Day

Burgess always takes one day a week to rest and relax. “It’s a sleep-in, eat chocolate, and do whatever I want kind of day,” she told Now To Love. “That helps me stay in line throughout the rest of the week. I have very low willpower when it comes to food, but if I have my structure, and I know that I can indulge at the end of the week, then I feel good about it.”

No Off Season

Burgess doesn’t allow herself to have an ‘off season’. “I need to be equally as fit on and off season,” she told PEOPLE. “During the season I have less time for the gym – especially once we get into the final weeks. But if I cannot get my cardio in, I try and take a hot yoga class for stretching and calming my energy.”

Lindsey Vonn is getting her sweat on – and flaunting her fit figure. In a new social media post the skier shows off her amazing body in a two-piece workout look while executing a workout at the gym. “Back on my @redbull grind and man, it feels good! Getting as strong as I can… think I might have a plan for the knee, but first I need to get,” she captioned the Instagram Reel. What exercises are helping her get strong and what other health habits does she practice? Here is everything you need to know.

1. Here Is Her Latest Workout

According to Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant, Lindsey’s workout includes:

• Single leg hip thrust
• Standing abduction machine (can be done with a band)
• Lying hamstring curl
• Inverted row
• *Back extension
• *Side plank hip adduction
• TRX push up

2. She’s Training to Be “Lean and Fit” with Weight Training

Lindsey admits she has gotten "a lot leaner" after retiring from skiing. "I used to do things that were so sport specific, so I had to be bigger," she told New York Post's Alexa magazine. "But everyone is like, 'Oh my God, you're in the best shape of your life.' It's like — yes and no. I'm not training for my sport anymore, I am training to be lean and fit,” she said. She has dramatically decreased her body fat with the help of trainer Gunnar Peterson. "Different training. Different diet. Crazy!" Her workouts are no joke, and she trains three to four times a week. "Whatever you like doing is what you should be doing," she told Women’s Health. Her workouts are a combo of strength and weight training, using a lot of weighted balls, battle ropes, lifts, squats. You can check out another one of her workouts here

3. She Also Does Two Cardio Workouts a Week

Lindsey supplements her weight and strength training with two cardio workouts a week, but you won’t find her running on the treadmill. "I have a doctor's note that says I should never run again in my life, and I'm okay with that," she says. Instead she cycles or surfs.

4. She Also Walks After Dinner

"I have to go outside and walk the glucose off with my dog," Lindsey says about her post-dinner strolls. According to science, you should too. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

5. Her Diet Is “Clean”

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Lindsey no longer follows her “ski season” diet of “a lot of protein and carbs,” she told People. Phil Goglia revamped her diet when she retired, and it now involves a lot of water, eating clean food, and timing her meals. “I try not to eat too much in the morning before I work out,” she told Women’s Health. Post-workout Lindsey eats “egg white omelets with broccoli, chicken, and pepper, and stuff like that.” For lunch, she might have chicken or salmon with kale or cabbage. For dinner, her plate is filled with a mix of protein and veggies – like chicken salad with avocado or a zucchini pasta with bolognese meat sauce. Almonds, kiwis, and blueberries are go-to snacks. Overall she tries to eat a lot of plant-based foods. “Listen, the kitchen can be intimidating to anyone. But I’m here to tell you: You can do it. And with the new year, let’s do it better, together. I’ve got 14 places to help you start eating more plant-based foods,” she captioned a recent post, suggesting the Just Egg cookbook to her followers.

1. Hiking and Running

Burke loves spending time outdoors for exercise. “Other than dancing, I love hiking,” she told Into the Gloss. “I think it’s important to shock your body because it gets used to doing the same thing all of the time. I’ll go through phases where I have a trainer or where I’m hiking and running a lot. I just try to change it up. I find that being more social and doing workouts with a buddy helps me stay more motivated. The hardest part is getting out of bed and putting the clothes on.”

2. Social Anxiety

Burke has spoken about her social anxiety. “Going to red carpets, that is not something that I will ever get used to,” she said on the Heart of the Matter podcast. “I'm very blessed to have opportunities, absolutely. And that doesn't go unnoticed. But I am an introvert at heart. I love being home.”

3. Skincare and Beauty

[instagram https://www.instagram.com/p/C64NJTnvdlt/?utm_source=ig_embed&ig_rid=612efbee-4eff-42e3-aea5-b2f873cc325bBurke keeps her skincare routine simple, with an emphasis on SPF. “My mom has amazing skin, and I'm blessed to have inherited it,” she told Into the Gloss. “I just use a couple of the Comodynes Make Up Remover Towels to take my makeup off. It’s especially important when you have so much on. I also use lots of lotion with SPF in it, especially on my face. I like Olay. It’s good to hydrate your skin because all of the spray tans and stuff really dries it out.” expand=1 site_id=26817431]

4. Dancing Dreams

Burke wanted to be a professional dancer her whole life. “I tried everything from basketball to volleyball to soccer, but dancing was the only thing I never complained about,” she told Into the Gloss. “I started when I was 4 and did ballet until I was 11 before switching to ballroom dancing. I literally grew out of my ballet tights because I grew hips and started becoming a curvy woman, and I was like, ‘Oh this doesn’t really fit me anymore’—but ballroom did.”

5. Still Dancing

Burke previously said how proud she is to still be dancing. “You know as a dancer, especially as a woman, our career, it doesn't last very long,” she told PEOPLE. “The fact that I'm 37 and still sambaing out there and shimmying is pretty unheard of,” Burke said. "I'm not in the competitive level anymore, but still I also have to understand that I have arthritis in my body, you know, like, the pounding and pounding and pounding. [I'm] technically leading our sports players or whoever we're dancing with, right?”

Cheryl Burke has no plans of returning to Dancing With the Stars as of now, but she is dishing about her time on the show in a new podcast Sex, Lies, & Spray Tans where she interviews previous contestants and pro dancers to get the dirt on flings, heated arguments and all the drama that the audience didn't see. The 39-year-old believes the podcast will honor the show that she was a part of for 26 seasons, but isn't holding back on the secrets. "I do believe we owe it to the fans, first of all, just to celebrate the fact that the show has been on for so long," she told PEOPLE. "We wouldn't be here if it wasn't for the fans." Although Burke isn't competing for the mirror ball trophy right now, she does still keep up with her workouts. Here's how the dancer stays in shape. Read on.

1. She Does Yoga

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Sporting a cute low-cut pink tank top and black pants, Burke showed off her yoga skills at a retreat hosted by her friend and former Dancing With the Stars co-host Brooke Burke. She wrote, "There are not enough words that I can write in this caption to describe my deepest gratitude and appreciation for @brookeburke, @yogandoretreats, and the amazing people who I spent the last few days with. You know who you are! I will forever cherish our time together and thank you for sharing your vulnerability, your strengths, and most of all, thank you for sharing your heart with me."

2. She Works Out Six Days a Week

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In a 2020 interview with Hollywood Life, Burke shared her fitness routine and every day she does a different workout. Whether it's boxing, cardio, yoga or the treadmill, the former pro dancer stays active.

3. On Her Day Off From Working Out She Walks

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Burke takes Thursdays off from hitting the gym, according to her interview with Hollywood Life, but she is still active. She shared she likes to take walks and be in nature.

4. She Focuses on Her Core

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Burke has super toned abs and explained she targets them a lot in various workouts she does. “When I workout I always focus on activating my core so I’m engaging at all times no matter if I’m doing yoga or if I’m on the treadmill.”

5. She Tracks Her Water Intake and Sleep with Fitbit

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Getting enough quality sleep and staying hydrated doesn't just help with weight loss, but also has many health benefits. To help ensure she drinks enough water and rest, Burke uses Fitbit. She told Hollywood Life, [I’m] "loving my Fitbit because it makes me want to reach my specific goals and it pushes you to do so along the way, all the while tracking my sleep, water intake, and number of steps per day, etc. Each workout is almost 60 minutes long."