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Getting Fit with WWE's Mandy Rose

The wrestling superstar shares her secrets to staying fit and healthy!

mandy rose

Mandy Rose knows a thing or two about being in fabulous form. The WBFF Bikini World Champion, 28, flaunts her toned torso both in the ring and on Instagram, serving up tons of inspiration for her many fans. The WWE Tough Enough alum shares her workout wisdom with Star.

mandy rose

How often do you train?

I train five to six days a week, usually for an hour and a half at the gym. However, being on the road as much as I am now, sometimes I have to train in hotel gyms or even my hotel room. I’ve learned to make it work no matter where i am. That’s one reason why I created the Fit With Mandy app.

What’s a typical workout like for you?

I warm up first and do some cardio, whether it’s on the bike, treadmill or Stairmaster—just something to warm my muscles and get my heart rate going. A lot of my workouts consist of HIIT (high intensity interval training), which is my favorite form of cardio. After my warm-up, I spend 15 minutes stretching and working on mobility—for athletes, it’s important to stretch and do mobility exercises to help prevent injuries. After that, I start my workout. Whether it’s upper- or lower-body day, I do four sets of each exercise, with high reps.

How do you find the motivation to stay so fit and healthy?

Progress—and inspiring others to achieve their goals. There’s always room for improvement, and I personally love seeing all the hard work and dedication play out right in front of my eyes. It’s even more rewarding when I can help others achieve their goals, not only in the fitness industry but also within sports entertainment.


What are your tips for people looking to get in shape?

My biggest tips would be to train hard and give it time—nothing happens overnight. Also, try not to stress out about it!

What can you tell our readers about your Fit With Mandy app?

It’s a 12-week at-home program designed for both men and women of all ages and skill levels. You can go at your own pace and do this program anywhere—it includes a lot of HIIT exercises, and it requires little to no equipment. I designed the program because I’m always on the road traveling, and sometimes can’t get to a gym with my busy schedule. But with this app, there are no excuses—anyone can make time. It’s available for download now in the App Store, so check it out. Also go check out my donut adventures on my YouTube Channel with my tag team partner Sonya Deville as we travel around the world finding the best glazed donuts!