Kate Ferdinand returned to the gym with trainer Amandio Costa following a brief fitness hiatus. The workout emphasizes fundamental push and pull movements to rebuild strength and core stability.

“Good morning, everyone. I'm back in the gym. As you know, I've been taking a little bit of time out in January as I haven't been feeling my best, and I know some of you have been feeling the same,” Ferdinand said in an Instagram post after his return.

On February 6, One Body Co. shared Ferdinand's workout session with Amandio Costa, a physiotherapist and personal trainer. During the session, the pair explained that their current workout focuses on fundamental movement patterns, including push and pull movements, squats, and lunges.

Costa added, “We also try to engage the core along the way.” So, let's see what workouts and fitness habits help Ferdinand stay in shape.

Workouts for mobility and stretching

• Ferdinand said, “We always start our workouts with plank variations just to activate my core.”
• Another movement that she follows is the banded shoulder dislocations. According to Ferdinand, “This is to get a little bit of mobility through the shoulders.”
• She said they “Try to keep tension throughout the whole movement,” and that's why she was seen doing crab walks for 1 minute.

Apart from this, Ferdinand’s session was divided into 4 phases, each with specific exercises.

Other workouts done by Kate Ferdinand

Phase 1

• Squats: 6x
• Banded dead bug: 6x
• Bear crawl with alternating leg extensions: 6x

Phase 2

• Romanian deadlift: 6x
• Glute bridge: 6x
• Each side shoulder press: 6x

Phase 3

• Each side Lunges: 6x
• TRX inverted rows: 6x
• Band-assisted push-ups: 6x

Phase 4

• Single-leg standing bicep curl: 6x
• Plank pull rotation: 6x

Other fitness habits

In January 2025, she talked with Jo Ebsworth, where she said, “The one message I would really like to get across is that we can do it all. But that doesn’t mean we have to do it all every single day.

If you can make time to exercise or get outside and move a few days a week to help you feel good, that’s enough.”

According to her, when people set a very high bar for themselves and later fail, they become more demotivated.

She added, “I think walking is so underrated as a tool for helping your mental health, and I’ve personally noticed the change from trying to get outside more for some fresh air.”

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil