Demi Rose Workout Routine and Diet Plan [2020]

Demi Rose Workout Routine and Diet Plan: Demi Rose is a model famous for having one of the best peachy butts. Demi, with her curves, has influenced many people around the world, and now she has over 14 million followers on Instagram.

I mean, we all would agree that with curves like Demi Rose, it’s only standard to get so many followers. If you also want to look like and have a curvy body like Demi Rose, then check the Demi Rose workout and diet plan below.

Demi Rose Workout Routine and Diet Plan
Demi Rose Workout Routine and Diet Plan

Demi Rose Body Stats

Height 5 ft 2 inch
Weight 57 kg
Age 25 years
Breast 37 inch
Waist 24 inch
Hips 37 years

Also Read: Sommer Ray Workout Routine and Diet Plan

 

Demi Rose Workout Routine

Demi Rose has worked out for years now; she followed and stuck with almost the same routine; there are some exercises that she has changed, but other than that, the format is still the same. If you are a follower of Demi Rose, I’m sure that you must have a good idea of what I’m talking about, although if you don’t know then let me tell you.

Demi Rose’s workout routine focuses on three main workouts; cardio, weight training, and circuit training. So we are also going to focus on that and exercise five days a week, in which we are going to focus more on the lower body and more muscles as the main aim is to get that curvy and bubbly butt like Demi Rose.

Demi Rose Workout Routine
Demi Rose Workout Routine

Demi Rose workout includes:-

Cardio

Training days: Monday to Friday

Demi starts her workout routine by 15 to 20 minutes of a cardio warm-up session on the treadmill. It’s basically to get her blood flow going all over the body and make sure her body is not stiff. The cardio also burns a few calories and gives a kickstart to your metabolism rate, so even when you are doing weight lifting your calories, keep burning as much as it can.

 

Demi Rose Weight Training

In weight training, we will focus on the lower body part with some upper body exercises as well. So in the five days, we will be working out the lower body for three and upper body for two days. Don’t worry; I haven’t forgotten the core; it will come in a few. So the routine will be a pretty regular workout for girls, with lots of new exercises that focus on making your booty better.

Demi Rose Fitness
Demi Rose Fitness

Demi Rose Monday workout

Exercise: Lower body

Sets: 3

Reps: 8 to 12

Rest time: 30 seconds to 50 seconds

  • Weighted squats
  • Kettlebell squats
  • Kettlebell sumo squats
  • Leg press
  • Leg extension
  • Lunges
  • Weighted walking lunges

 

Demi Rose Tuesday workout

Exercise: Upper body

Sets: 3

Reps: 8 to 12

Rest time: 30 seconds to 50 seconds

  • Bench press
  • Incline dumbbell press
  • Pec fly
  • Cable flyes
  • Lat pulldowns
  • Cable rows
  • One-arm dumbbell rows
  • Deadlifts

 

Demi Rose Wednesday workout

Exercise: Lower body

Sets: 3

Reps: 8 to 12

Rest time: 30 seconds to 50 seconds

  • Deep squats
  • Split squats
  • Leg curls
  • Donkey kickbacks
  • Stiff-leg deadlifts
  • Curtsy lunges
  • Calf raises
  • Machine calf raises
Demi Rose abs
Demi Rose abs

 

Demi Rose Thursday workout

Exercise: Upper body

Sets: 3

Reps: 8 to 12

Rest time: 30 seconds to 50 seconds

  • Bicep isolation curls
  • Barbell curls
  • Hammer curls
  • Tricep overhead press
  • Tricep pushdowns
  • Tricep skull crushers
  • Shoulder press
  • Lateral raises
  • Front raises

 

Demi Rose Friday workout

Exercise: Lower body

Sets: 3

Reps: 8 to 12

Rest time: 30 seconds to 50 seconds

  • Hack squats
  • Overhead kettlebell awaits
  • Thigh abduction
  • Glute cable kickbacks
  • Side cable glute kickbacks
  • Weighted incline Hip thruster
  • Wall bridge
  • Hyperextension

 

Demi Rose Circuit Training

Now for ten minutes of circuit training, we will train our core muscles with one-minute rest in between. In this routine, you will do each exercise for about 30 seconds and rest for one minute after completing the whole set. Now, in this routine, we are doing only two rounds, but you can do more if you want.

Sets: 2 to 3

Reps: 30 seconds

Rest time after each set: one minute

  • Crunches
  • Tabletop crunches
  • Leg raises
  • In and out
  • Russian twist
  • Plank twister
  • Plank reach
  • High plank to low plank
  • Star plank

This is all about Demi Rose Workout Routine.

Also Read: Ana Cheri Workout Routine and Diet Plan

 

Demi Rose Diet Plan

Now for the Demi Rose diet plan, we will avoid sugar, bread, and processed foods. Demi has said in interviews that she follows a very healthy diet and eats clean all the time. She does have a few cheat days, just where she will have a taste of the things that she left in moderation. She also drinks a lot of water and juice throughout the day.

Demi Rose Diet Plan
Demi Rose Diet Plan

Demi Rose diet includes:-

Demi Rose Breakfast Meal

  • Eggs
  • Toast
  • Avocado
  • Juice

 

Snack

  • Protein smoothie
  • Dry fruits

 

Demi Rose Lunch Meal

  • Chicken or salmon
  • Veggies
  • Salad

 

Evening snack

  • Green juice
  • Fruits

 

Demi Rose Dinner Meal

  • Chicken or salmon
  • Veggies
  • Salad

This is all about Demi Rose Diet Plan.

Also Read:

Jen Selter Workout Routine and Diet Plan

Jem Wolfie Diet Plan and Workout Routine

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