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Olivia Ponton Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: July 20, 2023

Olivia Ponton has become one of the biggest success stories with one of the fastest social media following growth in the past few years.

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

Olivia Ponton quickly built up millions of followers and now provides more detailed workout videos on cardio exercises and weight training.

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.

Quick Summary

  • Olivia Ponton's workout routines include Kettlebell squats, deep squats, backward lunges, leg curls, machine thigh abduction, double crunches, and wood chops.
  • Berries, meat, bagel with cream cheese, smoothies with almond milk, seeds, and vegetables are some common meals Olivia eats.
  • Olivia Ponton takes fat burners, and protein shake supplements.

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 takes 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.

If you don't have the equipment for weight training, then simply move on to the next item on the list.

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.

  • 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


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.

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.

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].

Are You Ready For The Olivia Ponton Workout Routine And Diet Plan?

If you want an Olivia Ponton body, then you'll need to stick with the above routine for many months. It's especially the bodyweight training that can make a huge difference in how you burn fat and get slim.

This workout routine and diet plan take dedication, but if you follow Olivia Ponton's social media posts, you'll get plenty of motivation.

And for that extra boost to burn calories more efficiently, I suggest that you consider a natural fat burner for women.

This won't be an excuse to skip the full-body workout in your fitness journey, but it can speed things up enough to get to your ideal weight and shape significantly faster.


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