Kenia Os Workout Routine and Diet: Kenia Os is a YouTuber, singer, and social media influencer known for her music videos and Instagram posts. Kenia has released a number of albums, as well as a number of singles and various pieces of content.
Kenia also has over 9.5 million Instagram followers, which is a sizable following. Apart from that, Kenia is known for being extremely fit and having a fantastic body shape. So, if you’re looking for the Kenia Os workout and diet plan, keep reading.
Diet Plan for Kenia Os
Kenia stated in one of our mentions that she eats healthy and exercises regularly. However, I was unable to locate her original diet plan, so I will provide you with a diet to assist you in achieving Kenia’s physique.
The Kenia Os diet consists of the following foods:
Breakfast
- Avocado toast
- Two eggs half fry
- Juice
Snack
- Protein smoothie
Lunch
- Chicken breast or salmon
- A small bowl of rice
- Veggies
Evening Snack
- Chia seeds or flax seeds
Dinner
- Salmon or chicken, or sometimes steak
- Veggies
- Salad
Body Measurements: Height and Weight
| Height | 5 ft 8 inch |
| Weight | 55 kg |
| Age | 21 years |
| Breast | 33 inch |
| Waist | 24 inch |
| Hips | 34 inch |
Workout Routine for Kenia Os
Kenia is a YouTube sensation who can be seen doing a variety of things and is always in the news. Kenia has had a long and successful career, and she has established herself as one of the fittest YouTubers. Kenia enjoys staying fit and healthy; however, it has been years since she has exercised and participated in daily activities.
So, what does Kenia like to include in her workout routine? It’s simple to locate and takes little time. You can see in this article where they quoted Kenia’s previous statement that it was more about eating healthy and exercising frequently. She still eats well and exercises regularly, but she has begun to pay attention to her body.
Kenia continues to exercise, but she will not push herself if her body refuses to cooperate. Kenia workouts include a variety of exercises, with a strong emphasis on weight training, resistance band movements, and cardio. Kenia focuses on her lower body and core more than the rest of her body. I also discovered a dance routine she was doing for her videos, but I don’t believe it’s part of her regular workout.
However, the video can still be viewed by clicking here. So, now that we know the exercises, I’m still stumped as to what the original plan was, so I’ll show you a routine I devised. It will assist you in achieving Kenia’s body and focusing on your entire body. We will train for about an hour and a half five to six times per week. So, let’s get this party started:
Kenia Os’s workout consists of the following:
Cardio
The cardio routine that we will do is a warm-up routine in which you can either do 30 minutes on the stairmaster or 20 to 30 minutes on the treadmill at a moderate pace.
You can do other cardio workouts as well, but these are the most likely to give you a full-body workout in a short amount of time. It will also assist your body in getting blood to all of its parts.
Weight Training
In the weight room, we might do a circuit routine, but instead of reps, we’ll keep it timed. We’ll do three sets of exercises in 15-minute rounds, with four exercises in each round. So you’ll do four exercises in a row for one minute each, then rest for one minute.
Rounds: 3
Circuits in every round: 3
Exercise in each circuit: 4
Exercise time: 1 minute
Rest time after each circuit: 1 minute
Monday
1st
- Weighted squats
- Kettlebell explosive squats
- Dumbbell drop squats
- Resistance band squat walks
2nd
- Bench press
- Dumbbell press
- Dumbbell flyes
- Cable flyes
3rd
- Crunches
- Leg raises
- Russian twist
- Plank walks
Tuesday
1st
- Resistance band smith squats
- Leg press
- Leg extension
- Banded barbell good mornings
2nd
- Wide grip lat pulldowns
- Cable rows
- One-arm dumbbell rows
- Deadlifts
3rd
- Incline crunches
- Leg raises
- Plank twister
- Plank hold
Wednesday
1st
- Deep squats
- Bulgarian squats
- Leg curls
- Stiff-leg dumbbell deadlifts
2nd
- Shoulder press
- Lateral raises
- Front raises
- Shrugs
3rd
- Bosu ball crunches
- Bosu ball leg raises
- Scissor kickbacks
- Stability plank
Thursday
1st
- Overhead squats
- Hack squats
- Resistance barbell Hip thrusts
- Hip abduction
2nd
- Biceps dumbbell curls
- Hammer curls
- Barbell curls
- Preacher curls
3rd
- Medicine ball plank in and out
- Side plank to a crunch
- Plank to toe touch
- Plank hold
Friday
1st
- Banded squats
- Glutes kickbacks
- Hyperextension
- Calf raises
2nd
- Triceps pushdowns
- Triceps overhead dumbbell press
- Triceps dumbbell kickbacks
- Triceps dips
3rd
- Crunches
- Hanging leg raises
- Dumbbell Russian twist
- Star plank
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