Daisy Keech Workout & Diet Program (Comprehensive Review)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: July 1, 2024
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

Many fitness influencers like Brittany Dawn Davis share their workout programs and dieting principles with their audience with insufficient knowledge to actually get them to improve their lives.

However, that isn't the case with Daisy Keech, who has certainly lived up to the expectations regarding her workout regime, diet, and overall fitness knowledge she shares daily.

As a certified personal trainer, I spent over 34 hours researching to find and compile the most important information regarding Daisy Keech's workout, diet, and supplement plan.

After reading the article, you will know all the important principles this fitness influencer follows to stay in top shape and the most important supplement she uses in her diet to achieve superior results.

Quick Summary

  • Daisy's weekly workout regimen consists of 5 main workouts, including Pilates, hot yoga, ab, Hourglass, and Bubble butt workouts, and additional cardio exercises such as walking.
  • The Daisy Keech diet plan is mostly vegan, consuming fruits, vegetables, smoothies, salads, juices, and other homemade meals on a daily basis.
  • Daisy's main go-to supplement for keeping her body lean and healthy is a high-quality protein powder.
  • Daisy emphasizes the principle of progressive overload in her workouts, ensuring she gradually increases the intensity to enhance muscle endurance and hypertrophy.

Daisy Keech Celebrity Stats/Career Highlights

  • Age: 23 years
  • Height: 5 feet 6 inches
  • Weight: 121 pounds
  • Waist: 25 inches
  • Chest: 34 inches

Daisy Keech’s Workout Routine

Daisy Keech Workout and Diet

Below is the entire Daisy Keech’s daily workout routine:

  • Day 1 - perform a Bubble butt workout, an abs workout, and walk for 45 minutes.
  • Day 2 - complete a Pilates class and walk for 45 minutes.
  • Day 3 - perform a lower body workout, HIIT workout, and walk for 45 minutes.
  • Day 4 - complete a hot yoga session and walk for 45 minutes.
  • Day 5 - perform a hot yoga session and walk for 45 minutes.
  • Day 6 - complete an Hourglass workout, incline fast walking, and walk for 45 minutes.
  • Day 7 - perform an upper body workout and walk for 45 minutes.

Below, you can find detailed instructions for ab, Hourglass, and Bubble butt workouts.

Daisy Keech Ab Workout

Below is the entire ab workout for developing your waistline that is small and tight:

  • Elevated crunches – perform for one minute.
  • Bent toe taps – complete for one minute.
  • Reverse crunches – perform for one minute.
  • Bicycle kicks – complete for one minute.
  • Russian twists – perform for one minute.
  • Leg raises – complete for 30 seconds.
  • Superwomen – perform for 30 seconds.

Workout Principles

White girl lifting weights

The main workout principle is progressive overload, meaning you should increase the overall intensity of each following workout [1].

Since Daisy’s workouts are mostly bodyweight-based and only some include external resistance such as the resistance band, increasing the rep range and working sets would be a way to implement a progressive overload.

This will increase your endurance and muscle hypertrophy [2].

However, if you are still a novice, you shouldn’t immediately perform all the workouts on the list since you will enter the so-called overtraining state [3].

Start with three weekly workouts, and add one workout every two weeks until you reach the current Daisy’s fitness routine.


Daisy Keech’s Diet Plan

Healthy diet plan

Below is Daisy's entire meal plan.

"The main supplement Daisy take is an organic plant protein powder. She is an advocate of vegan protein powders, and she has her protein shake after every workout and prefers to mix it in with some of her smoothies. Her main goal is to build lean muscle, especially in her lower body. This is why protein powder is essential in her diet since it will rebuild and help the post-workout recovery process."

- Gabrielle Fundaro, Certified Personal Trainer

Meal 1: Cherry Smoothie

Below are listed all ingredients contained in the smoothie:

  • Spinach
  • Banana
  • Frozen cherries
  • Almond milk
  • Almond extract
  • Almond butter
  • Dark chocolate chips
  • Vanilla extract
  • Vegan vanilla protein

Snack: Flourless Vegan Protein Pumpkin Bread

Below are listed all the ingredients contained in the flourless, vegan protein pumpkin bread:

  • Maple syrup
  • Pumpkin puree
  • Almond milk
  • Banana
  • Baking soda
  • Old fashioned oats
  • Cinnamon
  • Pumpkin pie spice
  • Chocolate chips
  • Nutmeg
  • Baking powder

Meal 2: Zucchini Pasta

Below are all the ingredients contained in the zucchini pasta:

  • Onion
  • Tomatoes
  • Spinach
  • Garlic
  • Zucchini noodles
  • Basil
  • Ground turkey
  • Roasted garlic tomato sauce
  • Olive oil

Snack: Cleansing Juice

Below are all the ingredients contained in the cleansing juice:

  • Oranges
  • Grapefruit
  • Carrots
  • Bell peppers
  • Ginger

Meal 3: Peach Arugula Salad

Below are all the ingredients contained in the peach arugula salad:

  • Peaches
  • Arugula
  • Pecans
  • Dates
  • Squeezed lemon
  • Honey ginger vinaigrette
  • Pumpkin seeds

Diet Principles

As you can see from the list of ingredients above, Daisy prefers a moderate-carb diet with no junk food at all.

Besides that, there aren’t many other principles regarding her diet to stay in top shape.

She believes consistency is the key to diet and workout regimes, which is more important than constantly changing dieting rules to achieve a better physique.


The main supplement Daisy takes is a quality protein powder made for women.

She is an advocate of high-quality protein powders, and she has her protein shake after every workout and prefers to mix it in with some of her smoothies. 

Her main goal is to build lean muscle, especially in her lower body.

This is why choosing the right protein powder is essential to her diet since it will rebuild and help the post-workout recovery process.

Related Articles:


What Is the Best Daisy Keech Workout for Weight Loss?

The best Daisy Keech workout for weight loss consists of bicycle kicks, jack knives, Russian twists, toe taps, bicycle crunches, scissor kicks, reverse crunches, and butterfly kicks. This Daisy Keech workout routine will be the best to get stronger and lose weight by burning a significant amount of calories.

How Many Times a Week Does Daisy Keech Workout?

Daisy Keech works out at least 5 times a week. She combines aerobic and weight training exercises with a lean animal protein diet and supplements like a protein shake to get the most from her lower and upper body workouts.

How Long Does Daisy Keech Workout Last?

The Daisy Keech workout lasts just under 10 minutes. All workouts from this fitness model are quick and efficient at burning calories, building endurance, and a certain amount of strength.

How Fast Do Daisy Keech Workouts Work?

How fast the Daisy Keech workouts work will depend on your consistency, weekly training frequency, and choice of a healthy diet you opt-in for. If you follow a Daisy Keech diet together with a workout routine Daisy performs on a weekly basis, you will likely start seeing results in less than 30 days.

What Type of Workout Does Daisy Keech Do?

Daisy Keech does a mix of endurance, strength, aerobic, and HIIT workouts to maximize the health benefits and aesthetic results. Combining these workout types is key to a well-rounded and healthy approach to fitness and long-lasting health.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
Was this article helpful?

About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

You May Also Like

Your best guide to Redcon1 Total War Pre-Workout
By Benedict Ang, CPT, PN1-NC 14 days ago
Redcon1 Total War Pre-Workout Review (2024) Is It Legit?
A woman reviewing Sparkpeople app
By Benedict Ang, CPT, PN1-NC 10 days ago
SparkPeople Review (2024 Updated) Should You Try This App?
Your best guide to the cabbage soup diet
By Lisa Lorraine Taylor, BSc, CPT 22 days ago
Fat Burning Cabbage Soup Diet Review (From a Nutritionist)
your guide to Daisy Ridley's body care routine
By Christiana Mikesch, CPT 23 days ago
Daisy Ridley's Jedi Workout Routine and Diet Plan
Fit women giving thumbs up with Trimtone supplement overlay
By Lisa Lorraine Taylor, BSc, CPT 24 days ago
Trimtone Review (2024) Legit Fat Burner or Diet Pill Scam?
Jay Cutler header
By James Cunningham, BSc, CPT 24 days ago
Jay Cutler Workout Routine & Diet Plan (+Free 7-Day Program)

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.