Shelly-Ann Fraser-Pryce Workout Routine And Diet Plan

Shelly-Ann Fraser-Pryce Workout Routine

Grab all the details of the Jamaican track and field sprinter Shelly-Ann Fraser-Pryce workout routine and diet plan, learn how she keeps herself lean to be a winning machine.

She was born December 27, 1986, in the inner city of the community Waterhouse in Kingston. Shelly-Ann Fraser is considered to be one of the greatest sprinters of all time and the most decorated athlete ever at the world athletics championships.

Shelly-Ann Fraser has won several medals competing in 60, 100, and 200 meters. And she was able to win 100 gold medals and 2 silver medals.

When you see Shelly-Ann Fraser you can’t resist seeing how lean she is and most of her fans are curious to know how she prepares herself for the competitions, what her workout routine looks like, and her diet plan.

Well, if you’re among her fans with the same questions then you’re in the right place. I am going to break down her workout routine and diet plan plus some more tips in this guide. Just keep reading.

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Shelly-Ann Fraser-Pryce Workout Routine

Shelly-Ann Workout routine

image source @realshellyannfp Instagram

To be considered as the greatest sprinter of all time means a lot of dedication and hard work, Shelly-Ann Fraser with her teammates follows a very strict workout routine during their practices or when preparing for the next world competitions.

As you can all guess most of her workout is mostly around running and sprinting but she also includes some weight training, core, and back for strength and endurance. 

These are the workouts that Shelly-Ann Fraser performs every day to stay at the top of her game plus keeping her in shape.

Shelly-Ann Fraser-Pryce workout Routine Glute Activation

  • Double Leg Glute Bridges     12 Reps


  • Naughty Dogs (On all-4’s, hip abduction)  10 Reps each


  • Bird-Dog                                                       12 Reps total


  • RKC Plank                                                    15sec 


  • Side Plank                                                      20sec each side


  • Single-Leg Rotational Hip Thrust            8 Reps each 


  • BW Squat                                                        10 Reps


  • Single-Leg Airplanes (SLRDL)                   8 Reps each

By the time you’re done with the above exercises, you will feel the difference in your movement and your glutes will be working harder. Now that we have seen her glute activation workouts let’s dig into her back exercise.

  • Deadlifts


  • Hip Thrusts


  • Squat variations


  • Valslide Leg Curls


  • Olympic Lifts – Snatches, Cleans, Jerks


  • Glute/Hams


  • Back Extensions


  • RDL variations


  • KB Swings


  • Stability Ball Leg Flutters


  • Reverse Hypers

Perform these back exercises 3 sets for 8 to 10 reps and make sure to her short resting period to keep the intensity of the workout.

That’s with Shelly-Ann Fraser-Pryce workout routine

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Shelly-Ann Fraser-Pryce Diet Plan

Shelly-Ann Diet plan

image source @realshellyannfp Instagram

Despite being a healthy athlete Shelly-Ann Fraser does not follow any strict diet; she eats what she likes and she doesn’t restrict herself.

She only makes sure she eats food high in protein, fruits, vegetables and she drinks a lot of water to keep her body hydrated.

For breakfast Shelly-Ann just takes one or two cups of coffee with banana or apple and a peanut butter sandwich.

Then for lunch, she eats chicken, pasta, rice, and banana. Then lastly, for dinner, she can have whatever she wants like chicken and yam or anything her husband prepares for her.


Shelly-Ann Fraser is an inspiration to most of the women and girls in her country. A lot of them wish to be like her. But her advice to them was, they should focus on working hard and being consistent then the results will come in.

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