Need some exercise motivation? Perhaps Sheridan Smith, queen of the ITV drama, can inspire you to dust off those dumbbells. The actor is gearing up for her latest role in mystery thriller Two Birds – and to prepare for the rigours of filming, the former Good Housekeeping cover star has started a strict training routine.
Celebrity personal trainer Tom Brown, founder of 1st Class Bootcamp, shared photos on Instagram of one of Sheridan’s training sessions, captioned: ‘Excited to be working closely with @sheridansmithster as she steps into her new kick-ass role. Brilliant session today – already laying down strong foundations and building real momentum. Looking forward to this next chapter… let’s get to work.’
Tom, who runs luxury fitness retreats as well as seeing high-profile clients for one-to-one sessions, told Good Housekeeping: ‘We’re not chasing a quick transformation – we’re building a strong, fit, healthy body that can perform under pressure. The focus is on daily habits done well: quality training, smart nutrition, good recovery and consistency. When you layer those up over time, that’s where the real transformation happens – physically and mentally.
‘We’re training around 4-5 times per week with strength training as the foundation. Each session is structured but not excessive – typically 45-60 minutes, focusing on key movement patterns like squats, deadlifts, pushes and pulls, alongside conditioning, core work and mobility to support recovery and performance. It’s not about doing more for the sake of it. We’re training with purpose, enjoying the sessions, allowing for proper recovery and making sure every session moves her forward.’
And he revealed the exact routine that Sheridan has committed to in the run-up to filming.
‘We start with 10-15 minutes of pre-activation – things like bodyweight glute bridges (including single leg), dorsal raises and general prep work.
‘From there, we move into strength work, focusing on ‘bang for your buck’ movements – squats, thrusters, shoulder presses.
‘We then layer in some functional or explosive conditioning, usually towards the end of the session – things like rope slams, Ski-Erg work [a full-body cardio machine that replicates cross-country skiing] or weighted burpees. Guaranteed to elevate the heart rate.
‘And we always finish with some mobility and a proper cool-down.’
It’s not just exercise that Tom focusses on with Sheridan; nutrition is key. ‘Nutrition, for me, is a huge part of success – training is the icing on the cake, nutrition is the foundation it sits on. We train for one hour a day; it’s the other 23 hours where the real progress is made, and that’s where I focus with most clients. We follow a balanced, high-protein approach that supports training, recovery and energy. There’s no extreme dieting – just consistent, smart choices day to day. When you get the basics right repeatedly, you don’t need anything drastic.’
How to train like Sheridan at home
‘Keep it simple and focus on what you can do consistently,’ says Tom. ‘Train 2-4 times per week using full-body strength or bodyweight workouts. Master the basics – don’t overcomplicate your sessions.’
And he outlines his five key ‘fundamentals’ – simple, free habits anyone can follow:
• Drink enough water daily
• Prioritise sleep and manage stress
• Reduce toxins – cut back on alcohol, sugar and highly processed foods
• Increase daily movement – steps and general activity matter more than most people think
• Build a simple, consistent routine around your meals
‘Most people don’t need a complete overhaul – they just need to execute the basics well repeatedly,’ says Tom. ‘That’s where real change happens.’
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