Bradley Simmonds on training John Terry, HIIT and Nando’s

Bradley Simmonds has been training the likes of Chelsea captain John Terry since hanging up his own football boots

bradley simmonds
Bradley Simmonds trains the likes of John Terry and Brendan Rodgers Photo: Instagram / @bradleysimmonds

Bradley Simmonds is the man who has been keeping John Terry in shape during a frustrating season for the Chelsea captain.

After rapidly growing a significant following on social media, the former Queens Park Rangers midfielder turned personal trainer is now also the go-to fitness man for the likes of ex-Liverpool boss Brendan Rodgers and former Tottenham star Jamie Redknapp.

We caught up with Simmonds for a quick chat after he took us through one of his gruelling workouts at his Fulham Road gym base in London.

Why do you think High Intensity Interval Training (HIIT) has become so popular?

The first thing is that it’s manageable – you can get it done in 30 minutes. There are not a lot of rest periods. With weights you need to wait two minutes for your body to recover before doing the next set. With HIIT you can literally do it in 30 minutes. Equipment is not required and it’s enjoyable. Your metabolism keeps working afterwards, so you’re burning calories for 24 hours after your workout, as long as you’re putting good food inside your body.

A photo posted by bradleysimmonds (@bradleysimmonds) on

What are your top tips to get a toned lower core?

The lower core can often hold a lot of fat so you need to do high intensity exercises, not your slow ones. You need to do things like jumping jacks and mountain climbers. HIIT core blasts burn fat as well as tone the area. It’s hard because the lower core is everyone’s devil – but high intensity core exercises should help. Your simple sit-ups will tone your upper abs but probably won’t do much for your lower core.

What would be your ideal meal for straight after a workout?

I would have two chicken breasts, sweet potato mash, broccoli, kale and spinach. Perfect.

We’re off to Nando’s then…

Nando’s actually isn’t too bad if you pick the right food. It’s quite high in sodium but in moderation it’s fine.

What would you order?

My Nando’s meal is a half chicken, sweet potato mash, corn on the cob and macho peas.

Carbs have a bad rep these days…

I have carbs in the morning but leave them at night. It’s good to have a little bit of carbs after your workouts but if you’re really looking to shred, don’t eat carbs at night time. Stay away from your white pastas, potatoes and bread – stick to your rice and sweet potato.

What was it like the first few times you trained John Terry?

He was an idol for me when I was younger so when I met him for the first time I was completely starstruck. I don’t really get starstruck but because he’s such a legend, I couldn’t not. He is the nicest guy I think I’ve ever met. It’s a joy to train him, he trains really hard. He is a true role model on and off the pitch for me.

He’s been smashing it with me because obviously he’s been injured quite a lot this season with his hamstring. We do quite a lot of boxing and get him on the battle ropes just to keep his fitness up to make sure he doesn’t put a few pounds on. He’s a really enjoyable client to have.

You can follow Bradley Simmonds on Instagram and Twitter, or visit

The information on this website is intended for entertainment purposes only and does not constitute professional, medical or healthcare advice or diagnosis, and may not be used as such.


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• Last updated on November 11, 2018
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