Olivia Ponton Workout Routine, Diet Plan & Supplements

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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Olivia Ponton quickly built up millions of followers and now provides more detailed workout videos on cardio exercises and weight training.

A friend of mine brought her to my attention when the social media influencer was posting some great quarantine workouts on TikTok.

So, we decided to spend a few weeks looking through her profile posts and TikTok videos to see if we could come up with an Olivia Ponton workout routine and diet plan.

Here's what we found.

Olivia Ponton Stats

  • Born: 30 May 2002
  • Height: 5'8"
  • Weight: 125 lbs

Olivia Ponton Workout Routine

Close up image of lifting dumbbell

The Olivia Ponton workout routine and diet take a circuit training approach with only a small amount of weight training so that most of these workouts can be done at home.

Here's how the circuit routine is broken down for 45 to 60 seconds on each station before moving on to the next one.

You then aim to complete two to five cycles, depending on your fitness levels and goals.

Monday: Lower Body

The Olivia Ponton workout includes a lot of focus on the lower body, including the lower core for a very flat stomach.

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

Tuesday: All The Body

Performing leg press using machine

Olivia Ponton's workout for the whole body includes some machines, but you can do these with resistance bands.

  • Weighted squats
  • Backward lunges
  • Stiff leg deadlift
  • Glutes cable kickback
  • Machine thigh abduction
  • Leg press
  • Leg curls

Wednesday: Core Workout

Unlike other workouts we've reviewed, it's interesting to see a dedicated day for a stronger core area on this Olivia Ponton plan. Ad in my experience as a personal trainer, that can make a huge difference.

  • Double crunches
  • Resistance band plank
  • Pulley Russian twist
  • Donkey kicks to a fire hydrant
  • Weighted wall bridge

Thursday: Upper Body

Woman doing push ups

Olivia Ponton's workout routine continues with full upper body exercises.

  • TRX rows
  • Wood chops
  • Dumbbell shoulder press
  • Triceps cable kickback
  • Push-ups
  • Pull-ups

“When I work out in the gym, I like to focus mainly on abs, arms and back. I have been training those muscles the most because I personally love seeing women that have good upper body strength.”

- Olivia Ponton

Friday: Running Routine And Core Workout

This is a very flexible day and mainly involves light cardio and some ab exercises for Olivia Ponton.

  • Hit the running track for 30 minutes
  • Standard crunches
  • Leg raises
  • Plank
  • V-ups
  • Weighted hip thruster

What's Her Diet Plan?

A large plate of salad

The Olivia Ponton diet plan is all about healthy eating habits and healthy food and not being too obsessed with calories.

There was some speculation about her being vegan, but it just seems like she eats very little meat and dairy.

  • Breakfast: Smoothie with almond milk, berries, seeds, and protein powder
  • Lunch: Bagel with cream cheese
  • Snack: Brown toast with almond butter
  • Dinner: Veggies steak and a large salad
Pouring protein shake on a container

In addition to the Olivia Ponton diet plan and workout routine, you'll also want to consider adding these two supplements to your plans to set the right conditions for achieving a body like hers.

Protein Shake

No matter how good your diet plan is, it can be difficult to increase your protein intake enough.

According to the Sports Science Institute, a good protein powder will also help your muscles recover, making it easier to hit the gym the next day again [1].

Fat Burner

While the Olivia Ponton diet focuses a lot on low carbs and more protein for the weight loss effect, fat burner for women is still a good idea to maximize your metabolism to burn off more fat through your gym exercises [2].


Olivia Ponton's workout routine focuses a lot on the lower body area, so it's important to keep this part of your body moving at the weekend. That means a few walks and even some swimming to keep the recovery on track.

Psychological Benefits of Olivia Ponton's Workout Routine

Olivia Ponton's workout routine offers more than a physical transformation; it's a gateway to mental wellness.

Engaging in her exercises can significantly reduce stress, fostering a sense of calm and relaxation.

Additionally, the routine boosts self-esteem as participants witness their own progress and strength. This holistic approach not only sculpts the body but also nurtures the mind, making it a comprehensive regimen for overall health and happiness.

Is Her Approach Suitable For Long-Term Sustainability?

Olivia Ponton's workout approach is suitable for long-term sustainability, almost regardless of the lifestyle.

Whether you're a busy professional or a stay-at-home parent, the routine can be modified to fit your schedule and fitness level. Gradual intensity adjustments make it accessible for beginners, while advanced practitioners can increase the challenges.

This adaptability not only promotes consistent engagement but also ensures that everyone, regardless of their daily routine or fitness journey, can benefit from and enjoy the holistic advantages of her workout regimen.


  1. https://www.gssiweb.org/sports-science-exchange/article/sse-107-protein-consumption-and-resistance-exercise-maximizing-anabolic-potential
  2. https://pubmed.ncbi.nlm.nih.gov/25926512/
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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

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