{"id":2601,"date":"2025-03-21T00:50:20","date_gmt":"2025-03-21T00:50:20","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/from-ballerina-and-boxer-to-total-badass-meet-beachbody-trainer-sophia-rose.html"},"modified":"2025-03-21T00:50:20","modified_gmt":"2025-03-21T00:50:20","slug":"from-ballerina-and-boxer-to-total-badass-meet-beachbody-trainer-sophia-rose","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/from-ballerina-and-boxer-to-total-badass-meet-beachbody-trainer-sophia-rose.html","title":{"rendered":"From Ballerina and Boxer to Total Badass: Meet Beachbody Trainer Sophia Rose"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019ve been wowed by her high-flying leaps and animal-style HIIT moves, you know Sophia Rose doesn\u2019t mess around when it comes to fitness. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">With nearly a million followers <\/span><span style=\"font-weight: 400;\">on Instagram<\/span><span style=\"font-weight: 400;\">, she\u2019s inspired hundreds of thousands of people with her <\/span><span style=\"font-weight: 400;\">bodyweight exercises<\/span><span style=\"font-weight: 400;\"> that leave even the fittest athletes dripping with sweat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a former professional dancer with boxing training, Sophia\u2019s got the grit and grace to make her workouts look easy \u2014 but they\u2019re far from it. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike anything you\u2019ll see in a typical fitness routine,<\/span> <span style=\"font-weight: 400;\">her Beachbody-exclusive program<\/span>,<span style=\"font-weight: 400;\"> Bomb Bodyweight Blast, incorporates super-explosive and dynamic <\/span><span style=\"font-weight: 400;\">plyometric<\/span><span style=\"font-weight: 400;\"> moves with primal fitness and boxing elements that\u2019ll make sure you feel the burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But as a self-described goofball and a total softy, there\u2019s more to Sophia than her high-octane moves. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We talked with her about her roots in fitness and what she brings to Beachbody.<\/span><\/p>\n<p><iframe title=\"Meet Sophia Rose: Ballerina, Boxer, and Total Badass | Openfit\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/uvkKlrGAjR4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Beachbody: It probably wasn\u2019t easy to grow the following that you\u2019ve built online. How was that journey?<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Sophia: <\/strong>I started on <\/span><span style=\"font-weight: 400;\">Instagram<\/span><span style=\"font-weight: 400;\"> with no intention of building this following. When I was really getting into fitness and posting my workouts consistently, I started to get messages from people who found my page. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They were saying that I was changing their lives with my workouts, and that was a huge motivation for me to continue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I was like, \u201cWow, I have this power and effect on a small percentage of people, but it\u2019s a huge part of their world.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So since then, I\u2019ve been trying to be a motivating factor for people who are trying to get into fitness. For me, that\u2019s everything.<\/span><\/p>\n<p>What got you interested in fitness?<\/p>\n<\/p>\n<p><span style=\"font-weight: 400;\">I was about 4 years old and my parents put me in all kinds of extracurriculars, starting with gymnastics, ice skating, swimming, and ballet. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, I chose to stick with ballet because I had a big passion for it at a young age, and I was really talented. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When I was 15 years old, I turned pro with the San Francisco ballet, and danced with them for almost four years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I always told myself that I never wanted to be like those super-super-skinny ballet girls who starved themselves, but because I was already at that pro level, I had to. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They told me that my body type was too muscular, so I pretty much just stopped eating. I was eating maybe 100 calories a day for that period of time. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But I ultimately quit because I was really unhealthy. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">My experience with ballet is what helped me get into boxing, and I realized that I don\u2019t have to be super-skinny to feel strong and look sexy!\u00a0<\/span><\/p>\n<p>Going from ballet to boxing sounds like a pretty big leap. What was that transition like?<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-145823\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/07\/07150552\/sophia-rose-profile-600-boxing.png\" alt=\"sophia rose boxing\" width=\"401\" height=\"535\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">It was a super-clean cut from ballet. When I quit, I was completely out and went right into boxing. I was always kind of interested in boxing \u2014 I used to watch it a lot on TV and thought it was really cool and badass. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But it was such a male-dominated sport. <\/span><span style=\"font-weight: 400;\">So I took it up and started training, and it was actually a really natural transition for me. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I was really good at it, mainly because it\u2019s a lot of rhythm and footwork, and that\u2019s where my ballet tied in; that body awareness came easily to me. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I started training four to five times a week and just loved<\/span> <span style=\"font-weight: 400;\">it. It really made me realize women are just as badass and just as strong as men, and we\u2019re totally capable of doing anything.\u00a0<\/span><\/p>\n<p>What is the inspiration behind your program?<\/p>\n<p><span style=\"font-weight: 400;\">A lot of my moves are geared towards both men and women. It\u2019s pretty much just for anyone. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">My program definitely stems from my background, incorporating a lot of my boxing training and my ballet moves, with my jumps and super-plyometric, explosive moves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I don\u2019t want people to come out of a workout feeling like, \u201cMan, I barely sweat. I didn\u2019t really feel that,\u201d or \u201cI don\u2019t know what I was working.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I want people to know what they\u2019re working and feel it, and feel the results. That\u2019s really what I\u2019m about, even when I train for myself. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You gotta challenge yourself to feel that change.<\/span><\/p>\n<p>What classes are included in your program?<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-145822\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/07\/07150547\/sophia-rose-profile-600-workout.png\" alt=\"sophia rose squat\" width=\"409\" height=\"545\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a total of 10 workouts. Five of the workouts are going to be full-body, badass, cardio-style workouts. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We also have a booty-focused workout, an abs workout, and a workout specifically tailored to boxing. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And we have another workout specifically focused on primal fitness and animal-flow moves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">My 10th workout is my Dynamic Dozen, which is 12 of my signature moves that I\u2019m known for from my Instagram.<\/span><\/p>\n<p>What can people expect from your workouts?<\/p>\n<p><span style=\"font-weight: 400;\">In these 30 days, people can expect to be challenged and take their fitness to an entirely new level, not to mention feel a little \u201cbadass.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019re going to be incorporating boxing and primal moves into <\/span><span style=\"font-weight: 400;\">functional training<\/span><span style=\"font-weight: 400;\">, so it\u2019s not your average fitness program. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s going to challenge you mentally and physically, but we\u2019re in it together so it\u2019s going to be great.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Results-wise, you can definitely expect to burn a lot of fat and calories and shred those muscles. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercises are super-explosive and intense, so your heart rate is going to be bumping pretty much the entire time. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you\u2019re going to be feeling awesome and way more in shape than when you started.<\/span><\/p>\n<p>Do you have any tips or encouragement for those who are going to do your workouts?<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-145821\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/07\/07150542\/sophia-rose-profile-600-action.png\" alt=\"sophia rose jumping\" width=\"400\" height=\"533\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">All of my workouts are going to be super fun. Even though they\u2019re hard, I\u2019m right there with you guys. You\u2019re going to see me sweating and struggling, so it\u2019s teamwork during the grind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These workouts are gonna push your limits, but that\u2019s where your mental strength comes in. You guys have the power to be unstoppable with anything that you do. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re a knockout, you\u2019re a champ, you\u2019re unstoppable, and you can conquer anything you put your mind and body to.<\/span><\/p>\n<p>What might people not expect about you?<\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m a huge dork and super goofy and silly. Most people think I have this really intense persona, but I\u2019m totally a softy and love to laugh!<\/span><\/p>\n<p>\t<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve been wowed by her high-flying leaps and animal-style HIIT moves, you know Sophia Rose doesn\u2019t mess around when it comes to fitness. With nearly a million followers on Instagram, she\u2019s inspired hundreds of thousands of people with her bodyweight exercises that leave even the fittest athletes dripping with sweat. As a former professional [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2603,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2601","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2601","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2601"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2601\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2603"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}