Grab all the details of the American model and actress Kaia Gerber’s workout routine and diet plan and also find out how she maintains her sexy, lean, and toned physique.
Her full name is Kaia Jordan Gerber she was born on September 3, 2001, in Los Angeles, California. She is a stunning model and she won the British Fashion Awards as the model of the year in 2018. She has also appeared in different notable magazines.
Besides her modeling career, Kaia Gerber’s lean and toned body also inspires and is admired by a lot of her fans. Most of them want to know the secret behind it.
Well, the secret behind her sexy physique lies behind a well-structured, Kaia Gerber workout routine and diet plan. And within this article, we will be throwing light on everything you need to know about it. Just keep reading.
Kaia Gerber’s Workout Routine
Kaia Gerber’s lean and toned physique shows perfection in every way. And to maintain such a beautiful body she makes sure to train very hard in every training session.
Kaia Gerber’s workout program consists of weight training and cardio. Where weight training helps to add definition to her muscles whereas cardio helps her keep her body lean and athletic.
Gerber always ensures to stick to her workout program. She includes different workouts into it to ensure each of her muscle groups is targeted enough.
Gerber’s body falls under the ectomorph body type. This means that her body is naturally lean and has little body fat. But even then that is she doesn’t sit and relax. She ensures to workout hard to keep her body lean and toned.
Below is Kaia Gerber’s workout routine in detail;
Gerber usually begins her workout sessions with a quick cardio workout. It consists of either running on a treadmill or using the elliptical trainer for 20 to 30 minutes. Doing so not only helps her burn excess calories but also gives her body a proper warm-up for her weight training sessions.
If she not running on the treadmill, Gerber sometimes performs boxing as her cardio routine. This also helps her burn more calories and improve her balance.
Since Geber has no goals of bulking up, her resistance training sessions mostly focus on building her core strength and this enables her to get lean and gives her physique a beautiful look.
So, it mostly includes bodyweight exercises that she performs to tone up her glute and legs. It also consists of workouts that she performs with lightweight dumbells.
To add more challenge to her workout, she includes resistance bands and TRX
Now let’s take a look at a detailed overview of Kaia Gerber’s weekly resistance training routine;
Monday and Thursday- Legs and Glutes
- Banded squat walks to squat jumps- (3 sets of 20 reps)
- Barre squats- (3 sets of 20 reps)
- Sidekicks with resistance bands- (3 sets of 20 reps)
- Reverse lunges- (3 sets of 20 reps)
- Glute kickbacks- (3 sets of 20 reps)
- Banded wall bridge- (3 sets of 20 reps)
- Banded hip thrusts- (3 sets of 20 reps)
- Banded fire hydrant to kickback- (3 sets of 20 reps)
On days when Gerber has limited time and cannot spend long hours in the gym, she goes through the following circuit 2-3 times to tone up her lower body muscles:-
- Seashell- (30 times)
- Leg raises- (30 times)
- Leg pulses- (10 seconds)
- Clams- (30 times)
Then, she repeats the above-mentioned exercises on the other leg.
Tuesday- Upper body
- Pushups- (3 sets of 20 reps)
- Pull-ups- (3 sets of AMRAP)
- Burpees- (3 sets of 15-20 reps)
- Banded shoulder press- (3 sets of 20 reps)
- Dumbbell chest flys- (3 sets of 20 reps)
- Dumbbell curls- (3 sets of 20 reps)
- Bench dips- (3 sets of 10-15 reps)
- Mountain climbers- (3 sets of 60 seconds)
Wednesday and Friday- Core
- Crunches- (3 sets of 20 reps)
- Leg raises- (2 sets of 15-20 reps)
- Bicycle crunches- (3 sets of 15 reps)
- Russian twists- (3 sets of 20 reps)
- Plank walks to the twister- (3 sets of 20 reps)
- Plank twister- (3 sets of 20 reps)
- Plank hold- (3 sets of 60 seconds)
Kaia Gerber’s Diet Plan
As we mentioned before Gerber is an Ectomorph and people with such a body type tend to have a fast metabolism rate. Because of that, they are able to burn carbs quickly.
So in that case Kaia Gerber’s diet plan consists of a higher portion of carbs around 40 to 50%, a medium portion of protein at around 30 to 35%, and a lower portion of fats at 20 to 25%.
Although Gerber is gifted with a fast metabolism, she does not go on eating everything. She ensures always includes healthy and nutritious food items in her diet plan. This helps her maintain a lean and toned physique.
She eats 4 to 5 meals a day, and below is Kaia Gerber’s diet plan in detail;
Meal 1- Breakfast
Meal 2- Mid-morning snack
- Protein shake
Meal 3- Lunch
- Fish or chicken
Meal 4- Dinner
- Pasta with vodka sauce
When it comes to snacks, Gerber prefers choosing healthier food items that contain enough carbs and protein. She makes sure that she stays away from eating junk food and food items with empty calories.
Gerber also drinks plenty of water to keep her body hydrated and to keep her skin glowing.
Kaia Gerber’s Supplements
Kaia Gerber takes the following supplement to help fuel her gains;
- Whey protein
Well, that’s all we have for you about Kaia Gerber’s workout routine and diet plan. We hope you have learned something from it that can help you also start on your fitness journey.
If your goal is to have a physique like that of Gerber then you can go ahead and use this post as a reference to structure your workout and nutrition plan based on fitness level and experience.
When you’re done with that make sure you stay consistent with both your workout and diet plan because that is how you will be able to see results from your hard work.