Kenia Os Diet Plan and Workout Routine: Kenia Os is a YouTuber, singer, and social media influencer known for her music videos and Instagram posts. Kenia has released tel albums and also got a lot of singles and posted different content.
Kenia also has over 9.5 million followers on Instagram, and that’s a lot of fans. However, other than that, Kenia also gets known for being super fit and having an incredible body shape. So if you also want the Kenia Os workout and the Kenia Os diet plan, keep reading.
Kenia Os Diet Plan and Workout Routine
Kenia Os Body Stats
| Height | 5 ft 8 inch |
| Weight | 55 kg |
| Age | 21 years |
| Breast | 33 inch |
| Waist | 24 inch |
| Hips | 34 inch |
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Kenia Os Workout Routine
Kenia is one of the YouTuber sensations that you see doing many things and keeping herself constantly on the talk. Kenia had a very successful career till now, and with that, she has even made herself one of the fittest YouTubers. She likes to stay fit and healthy; it’s been years since Kenia has kept herself fit and indulge in daily activities.
So what are the things that Kenia likes to do in her workout routine? Well, it’s easy to find and doesn’t take much time. In this article, you can see where they had quoted the statement of Kenia where she stated before it was more about eating healthy and exercising a lot. Now, she still eats healthy and exercises but has started listening to her body.
Kenia is still working out, but she won’t push herself if the body doesn’t want to work out. Kenia workouts mainly consist of various exercises, but the main focus is on weight training, resistance band movements, and cardio. Kenia workout her lower body and core more than other regions. I also found a dance routine that she was doing for her videos, but I don’t think it’s a regular part of her workout.
However, you can still watch the video by clicking right here. So, now that we know the exercises, I still couldn’t figure out the original plan, so I will give you guys a routine that I created. It will help you get a body like Kenia and focus on your entire body. We will train for about five days to six days a week for about an hour and a half. So let’s get started:
Kenia Os workout includes:
Kenia Os Workout Routine
Cardio
The cardio routine that we will do is a warm-up routine where you can either do Stairmaster for about 30 minutes or do a workout on the treadmill for about 20 to 30 minutes at a moderate pace.
You can also do other cardio workouts, but these are most likely to give you a quick and effective full-body workout. It will also help your body get blood on every part.
Weight Training
We will do maybe a circuit routine in the weight training, but instead of reps, we will keep it time-wise. We will do three sets in 15 minutes rounds, and in each round, we will have four exercises. So you will do four exercises, one minute each without a break, and then take 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
That’s all for the Kenia Os workout routine.
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Kenia Os Diet Plan
As we read in one of our mentions that Kenia stated she eats healthy and keeps herself fit. However, when I tried to look for her diet, I couldn’t find her original plan, so I will give you a diet to help you get a body like Kenia.
Kenia Os diet includes:
Kenia Os Workout Routine
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
That’s all for the Kenia Os diet plan.
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