Olivia Ponton Workout Routine & Diet Plan (Secret Revealed)

Olivia Ponton Workout Routine & Diet Plan (Secret Revealed)

Last Updated on October, 2023

Olivia Ponton is an internet sensation. Millions of people follow her. Everyone wants to know the secret of her tempting 34-26-35 body. 

That’s why all her fans are crazy to know about her diet plan and workout routine (just-like-me). 

In this article, I’ll share everything about Olivia Ponton workout routine and diet plan (AND SOME SECRET TIPS TOO). 

So, let’s get into it! Shall we? 

Who is Olivia Ponton?

Olivia Ponton is a social media influencer. She has over 3.5 million followers on Instagram and 7.8 million followers on TikTok. This 20-year-old young lady is mainly known for her hot figure and magical beauty. 

The secret behind Olvia’s social media booming is her TikTok videos and collaboration with other famous social media influencers. Now she is also working as a model with brands. 

Olivia Ponton primarily creates comedy, skit, lip-syncing, transition, and dance TikTok videos. 

Olivia Ponton Body Stat 

Height 5’8’’
Weight121 lbs (55 KG)
Body Measurement 34-26-35 

Olivia Ponton Workouts 

Olivia Ponton at Gym

Olivia Ponton workout routine is quite strict. She goes to the gym regularly to follow her full-body workout routine. 

The Olivia Ponton workout includes multiple exercises like weight training, cardio, core, and upper and lower body workouts. 

So, here is everything about Olivia Ponton’s workout that you should know: 

Weight Training 

Weight training is essential to maintain weight and burn calories faster. Olivia focuses on core workout and lower body workout (to maintain her bubble butt). 

Besides, Olivia also follows weight training four days a week. The training consists of exercises like bodyweight exercises, machine exercises, and so on. 

In the workout routine, you’ll find the list of workouts she follows. 

Core Workout 

When it comes to core exercise, Olivia Ponton follows a circuit workout plan. 

She follows these 6-10 exercises without taking any break in the circuit routine. Some of these are equipment-based, and others are equipment-free exercises. 

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

Olivia used to do all these workouts for ten reps and three sets. This core workout helps Olivia to achieve a stronger core. 


When it comes to cardio, Olivia focuses on cardio exercises like running and sprinting. Cardio exercise is highly effective. It boosts stamina and burns fat from all the body. 

Earlier, Olivia Ponton wasn’t always prepared to go to the gym type of girl. Instead, she loved to run on a running track six days a week. She used to enjoy exercising outside. 

Cardio also helps to keep the body active and burn calories effectively. Some common and effective cardio exercises are running, swimming, biking, etc. 

If you are a beginner and want to start your fitness journey with cardio, consider running or walking for at least 30 minutes or 5 miles a day (at the beginning). And follow your running routine every day. 

Olivia Ponton Workout Routine 

Olivia Ponton Workout at Gym-

Olivia Ponton always prefers to stay fit and keep her body on point. You’ll see many videos on her social media accounts where she is exercising. 

For example: During the pandemic, she used to upload her quarantine workouts and other workout videos on Instagram. 

Besides all other workouts, there is a fixed weekly workout plan that she follows. Here are the following: 

Olivia Ponton Monday Workout

  • Weighted hack squats
  • Leg press
  • Dumbbell leg curls
  • Deep squats
  • Weighted squats
  • Kettlebell squats

Olivia Ponton Tuesday Workout

  • Weighted squats 
  • Backward lunges
  • Stiff leg deadlift
  • Glutes cable kickback
  • Machine thigh abduction
  • Leg press
  • TRX rows
  • Dumbell Press
  • Dumbell Shoulder Press
  • Leg curls

Olivia Ponton Thursday Workout

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

Olivia Ponton Friday Workout

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

Watch Olivia Ponton in action:

Olivia Ponton Diet Plan 

Olivia Ponton Making Her Own Diet

Despite being young, Olivia eats a healthy diet. Olivia Ponton diet plan is designed with low-carb and high-protein healthy foods. Here is the Olivia Ponton diet plan that she usually follows. 

Note: Olivia Ponton also takes cheat meals and desserts sometimes. 

Breakfast Meal

  • Smoothie (made with seeds, almond milk, and butter and protein powder)
  • Egg White Omelet


  • Protein Bar

Lunch Meal

  • Bagel with Cream Cheese/ Chicken Salad 

Evening Snack

  • Stir-fried veggies/fruits/brown toast with almond butter

Dinner Meal

  • Veggies, Steak/ Salad/Fish 

Tips and Tricks: Olivia Ponton Workout Routine and Diet Plan 

Olivia Ponton

When it comes to Olivia Ponton’s workout routine and diet plan, there are a few tricks that help Olivia ponton to stay in shape.

  • Olivia personally loves to do upper body workouts for good upper body strength. 
  • To maintain her thin waist, Olivia focuses on lower body workouts like kettlebell squats and trx rows. 
  • She uses resistance bands for bodyweight training. Exercising with resistance bands is much more effective and easy to carry. 
  • Olivia Ponton workout routine is highly effective, but it requires consistency and discipline. That’s why she doesn’t prefer to miss a single workout. 
  • Olivia drinks a lot of water throughout the day. It helps her to stay hydrated all day long. 
  • Olivia Ponton eats low carbs and high protein. She always eats a balanced diet. Sometimes she has to cheat meals and eats her favorite desserts as well. 

Other amazing celebrity physique:

Final Words 

Olivia Ponton is a famous internet celebrity. Like most celebrities, she also focuses on exercising regularly and eating healthy food. 

She also shares her workouts and fitness tips over her social media handles. Also, the Olivia Ponton workout routine and diet plan is something anyone can follow. 

So, if you are a big fan of Olivia Ponton, there are a lot of things you can learn from Olivia Ponton workout routine and diet plan. 


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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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