Know All About Olivia Ponton Workout Routine and Diet Plan | Height and Weight

Olivia Ponton’s Workout and Diet Routine: Olivia Ponton is a social media influencer and model. She rose to fame after posting workout videos on TikTok, and she is now a signed model.

Many people were inspired by Olivia Ponton TikTok videos and asked for her workout routine and diet plan; if you’re interested in learning more, keep reading.

Diet Plan of Olivia Ponton

Olivia Ponton’s diet consists of eating healthy foods, low carbs, and high protein foods; she drinks shakes and smoothies and enjoys a variety of vegetables and fruits. Some people claimed she was a vegan, but I saw her eating a non-vegan cheeseburger.

So the food is mostly mean meat, and, as I previously stated, she enjoys cheat meals and going out for a cheeseburger. On her cheat day, she also enjoys dessert and sweet foods. Olivia also drinks a lot of water, which helps her maintain her health.

Olivia Ponton’s diet consists of the following items:

Breakfast Meal

  • Smoothie made with almonds butter, almond milk, berries, protein powder.
  • Egg white omelet


  • Protein bar

Lunch Meal

  • Chicken salad or

Evening snack

  • Stir-fried veggies or fruits

Dinner Meal

  • Salad or veggies
  • Steak or fish

Body Measurements: Height and Weight

Height 5 ft 7 inch
Weight 55 kg
Age 17 years
Breast  34 inch
Waist 24 inch
Hips 35 inch

Workout Routine of Olivia Ponton

Olivia Ponton has a strong desire to stay fit and eat well; she has gone through a period of self-doubt, wondering why she can’t have what other girls have, why I’m not famous, and whether or not she is good enough. Workouts aided Olivia during that time, and she is now where she wanted to be, and I’m sure we’ll see a lot more from the model in the future.

Olivia Ponton’s workout routine consists of going to the gym and doing a variety of workouts such as weight training, bodyweight training, cardio, and core workout. She focuses on her core and lower body in her workouts, as we all know that if you want to be a model, you need to have a thin waist and a bubble butt.

So, if you’re interested in seeing what she does, go to her Tik-Tok account, where she has a lot of quarantine workouts that you can follow and do. I’ll also include some of her exercises, mixed with mine, to give you a great at-home workout routine. Let’s look at the method for getting a body like Olivia Ponton’s.

The following are some of Olivia Ponton’s workouts:


If you have good stamina, run at least five miles, and if you are a beginner and can’t run much, run as much as you can and cover the rest of the distance with some walking. This running routine will help you lose weight throughout your body while also toning your stomach.

Weight Training by Olivia Ponton

You should concentrate on the lower body in this weight-training routine; we’ll use a four-day method, with three days dedicated to the lower body. I’ll give you some exercises to do, but you’re free to change the practices to suit your preferences. Make sure you complete three sets of 12 reps per workout and stay hydrated in between rounds.

Monday Workout

  • Squats
  • Weighted squats
  • Kettlebell squats
  • Squats jump
  • Leg press
  • Leg extension
  • Weighted lunges
  • Calf raise

Tuesday Workout 

  • Dumbbell press
  • Dumbbell curls
  • Dumbbell flyes
  • Dumbbell shoulder press
  • Tricep pushdowns
  • TRX rows
  • Lat pulldowns
  • Tricep extension

Thursday Workout

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

Friday Workout

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


A core workout is primarily a circuit routine in which you perform seven to ten exercises without resting in between. Olivia’s core workout consists mostly of bodyweight exercises with a few machine exercises thrown in for good measure. So, let’s look at a method that you can use at home or in the gym. This routine consists of three sets, with each round requiring at least 20 reps.

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

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