Alesha Dixon, 46, has been vocal about the positive impact exercise has had on her mental and physical well-being. In a recent interview with Women’s Health, the singer and TV personality shared how fitness has become an essential part of her life, saying, “Exercise is like dusting off the cobwebs. If I’m not working out, I don’t feel great about myself and can get into a negative mindset. But when I’m consistent, everything becomes more manageable—it has a ripple effect on all my other choices throughout the day.”
Dixon, who has been training with personal trainer Janet Malinowska for 15 years, follows a comprehensive fitness regimen that includes a combination of strength training and Pilates or yoga. Together, they work on two to three strength training sessions and one to two Pilates or yoga sessions each week. Dixon’s current program, according to Malinowska, focuses on “conditioning” to help her achieve a higher level of fitness.
Each one-hour session is designed to target different muscle groups. The workout includes a dynamic warm-up, followed by the main workout and a cooldown.
Dynamic Warm-Up
The dynamic warm-up is aimed at preparing the muscles for the session ahead. Exercises like leg swings, resistance band pull-aparts, bodyweight squats, lunges, planks, and push-ups are used, with 10 reps of each.
Main Workout
The main part of Dixon’s strength and conditioning sessions is tailored to specific muscle groups each day. For example:
- Workout 1: Chest
- Workout 2: Back
- Workout 3: Legs, bum, and quads
For each workout, Dixon performs 3 sets of 12-15 reps per exercise, utilizing equipment such as dumbbells, kettlebells, barbells, medicine balls, ankle weights, cables, and sliders. Some exercises, like hip thrusts, lunges, and squats, are staples, while others incorporate plyometric movements like squat jumps for added intensity. The final part of every session focuses on abs and core strengthening exercises.
Cooldown
To finish, the cooldown consists of stretches tailored to the muscles worked during the session, with each stretch held for 20 seconds per side. This helps to improve flexibility and promote recovery.
Malinowska emphasizes the importance of allowing the muscles time to recover between workouts. “Alesha and I typically do this type of strength and conditioning workout every other day, allowing for a rest day in between, depending on Alesha’s schedule,” she explains. “This recovery period is crucial for muscle growth and strength development.”
Holistic Approach to Fitness
The primary goal of Dixon’s fitness routine is not solely aesthetics but overall well-being, including mental health. Malinowska adds, “It’s about feeling good in the body and mind. We both advocate for a healthy body and a healthy mind.”
Dixon has made significant progress in her fitness journey, especially post-pandemic, when she had more time to train intensely. She has maintained her fitness consistency throughout various stages of life, including during her pregnancy.
In addition to her strength training, Dixon attends one weekly yoga or Pilates session. These sessions, which aim to improve flexibility and core strength, also serve to manage stress. The intensity of the yoga or Pilates sessions is adjusted based on how Dixon is feeling that week.
As Dixon prepares for the upcoming season of Britain’s Got Talent, her commitment to her fitness routine remains a key element of her health and wellness strategy.
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