Olivia Ponton’s Workout Routine and Diet Plan 2021

Olivia Ponton's Workout Routine

Grab all the details of Instagram star and model Olivia Ponton’s workout routine and diet plan, find out how she keeps her body in shape throughout the year.

Olivia is a social media influencer who has 3.5 million followers on Instagram and 7 million followers on TikTok. But I guess her well-formed physique contributes a lot to the following she has on social media.

Most of her fans admire and wonder how she was able to achieve that sexy lean physique. So if you’re one of them and you’re looking for the way you can have the same lean body then you’re on the right page.

I will be sharing with you her workout routine and diet plan in this simple guide. If you’re ready to put in the work then you will be on your way to having a lean sexy body like Olivia Ponton. Let’s get to it.

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Olivia Ponton Workout Routine

Olivia Ponton's Workout Routine

Image source @olivia.ponton Instagram

Being a model requires one to be fit at a certain level and this is exactly why Olivia considers working out as a huge part of her life. She posted on Instagram in her own words and said;

Working out is a HUGE part of my life:) in the past 6 months, I’ve accomplished putting my physical health before the image of my body, which I am forever grateful for.”   


Olivia Ponton mostly does her workouts in the gym with some of her friends and she performs exercises like pull-ups, weight training, bodyweight training, core exercise, and cardio.

Her workouts mostly focus on the core and lower body area because being a model requires a thin waist and a bubble butt.

If you want to have a lean body like Olivia Ponton here are some of her workouts you can follow and achieve the same results if you stay consistent.


The best way to burn calories and lose body fat is to include cardio in your daily workout program. There are various types of cardio exercises you can do like running, skipping rope, swimming, jogging, etc.

You just have t0 choose one that you can stick to for a long time and keep pushing. If you like running you can go for 3 to 4 miles for 4 to 5 days a week.

But if you are overweight you can just start by walking for 30 minutes a day for 4 to 5 days a week. When you get strong then you can start running or do other workouts with more intensity.

Weight Training

Weight training is very effective for building muscle and burning calories, but as I mentioned above Olivia Ponton’s workout focuses on the lower body area and core so those are the workout you would like to focus on if you also like to have a bubble butt and a stronger core.

But what I am going to present to you is a variety of workouts, you only have to choose what will work according to your desired goal. 

Also read about; BTS Star Jimin’s Workout Routine And Diet Plan 2021 

Olivia Ponton

Image source @olivia.ponton Instagram

Here is Olivia Ponton workout routine;  

Day One

Weighted squats
Kettlebell squats
Squats jump
Squats jump
Leg press
Leg extension
Weighted lunges
Calf raise

Day Two

Dumbbell press
Dumbbell curls
Dumbbell flyes
Dumbbell shoulder press
Tricep pushdowns
TRX rows
Lat pulldowns
Tricep extension

Day Three

Deep squats
Weighted Squats
Leg press
Leg curls
Dumbbell leg curls
Weighted backward lunges
Stiff-leg deadlift

Day Four

Weighted Hack squats
Glutes cable kickback
Side glute cable kickback
Weighted Hip thruster
Machine Thigh abduction
Weighted wall bridge
Resistance band leg lifts
Donkey kicks to a fire hydrant

Perform these exercises 3 to 4 sets of 10 to 12 reps. when you get stronger then you can increase the intensity or increase the load.

Core Workouts

For the core exercise, you will need to do them in the circuit like Olivia. Because she uses both bodyweight and weight training she also uses resistance bands and these are very effective. If you can’t access the gym you can use resistance bands anywhere you go or you’re.

So let’s see the exercises you can do to work out your core in the gym or even at home. Do 3 to 4 sets of these exercises and at least make sure to do 20 reps of each.

Olivia Ponton Core Exercises

Cross crunches
Double crunches
Toe touch crunches
Leg raises
Wood chops with/without pulley
Russian twist with/without a medicine ball
Heel touch
Plank twisters
Resistance band plank reach

Olivia Ponton Diet Plan

Olivia Ponton's Workout Routine and Diet Plan

Image source @olivia.ponton Instagram

To have a lean and well-formed body you have to focus on eating healthy and that is exactly what Olivia does, her diet consists of low carb and high protein foods like chicken, lean meat, fish, etc.

Although she follows a healthy diet, Olivia Ponton also has some cheat meal days once in a while and you can also implement that as long as you don’t overdo it.

Olivia Ponton also drinks a lot of water to keep her body hydrated and water also helps her have a beautiful skin.

Final Thought

Olivia Ponton’s workout routine and diet plan are simple but very effective. If you’re struggling with being overweight or looking for a workout that will help you get lean. This will definitely do you good if you put in the work and stay consistent.

You don’t have to be a gym freak to get a lean body, you can just do some of these workouts at home. With the help of small equipment like resistance bands, light weights, kettlebells, etc. you can change your physique right at the comfort of your home.

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