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Gladiators Star Sheli McCoy, aka Sabre, in Two-Piece Workout Gear Shares Workouts

Here are the details about her workout

Sheli.McCoy.M
Sheli McCoy/Instagram
Leah Groth
By Leah GrothJan 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Sheli McCoy, AKA Sabre the Gladiator from BBC's The Gladiators, is sharing her workout. In a new social media post the fighter reveals details about her go-to routine, demonstrating a few key moves with her followers. “A typical training day with me A minus any burpees!” she captioned the workout video. What exercises does she do and why? Celebwell has all the details on her rigorous routine.

1. Squat Session

Sheli.McCoy.1Sheli McCoy/Instagram

Using a barbell with insanely heavy weights, Sheli then does an intense squat session. Squats in general are a great move to add to your routine with a “multitude of benefits” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

2. Rowing

Sheli.McCoy.2Sheli McCoy/Instagram

I train five days a week, two to three times a day on a Crossfit programme written by a coach, Mike Catris, called Moofit programming and it's really brought me and my skills on over the last five to six months,” Sheli told Road to Gainsville. She starts her workout with a rowing session, using a machine. According to AFPA Fitness, a rowing machine exercises your upper body as well as your lower body. “The rowing stroke when using an indoor rower is composed of 65-75% leg work and 25-35% upper body work,” they say.

3. Seated Rope Climb

Sheli.McCoy.3Sheli McCoy/Instagram

Next up, Sheli does a seated rope climb and a legless ramp up and down. “So hard to regulate your shoulders for the pulling and then the dynamic stability,” she writes.

4. Burpees

While Sheli doesn’t do burpees in this workout, she reveals that a typical workout session usually includes them. A burpee basically involves doing a push up and then jumping up into the air. They can be done on the ground but many people opt to use and exercise bench or chair.

5. Lifting

Sheli also spends a lot of time lifting weights – and the heavier the better. “Build to a good clean double,” she writes in her notes. “Blocks below one knee.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

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