Kenia Os Diet Plan and Workout Routine

By | June 3, 2021
Kenia Os Diet Plan and Workout Routine

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 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

Also Read: Kim Loaiza Workout Routine and Diet Plan


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

Kenia Os Workout Routine


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




  • Weighted squats
  • Kettlebell explosive squats
  • Dumbbell drop squats
  • Resistance band squat walks


  • Bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable flyes


  • Crunches
  • Leg raises
  • Russian twist
  • Plank walks




  • Resistance band smith squats
  • Leg press
  • Leg extension
  • Banded barbell good mornings


  • Wide grip lat pulldowns
  • Cable rows
  • One-arm dumbbell rows
  • Deadlifts


  • Incline crunches
  • Leg raises
  • Plank twister
  • Plank hold




  • Deep squats
  • Bulgarian squats
  • Leg curls
  • Stiff-leg dumbbell deadlifts


  • Shoulder press
  • Lateral raises
  • Front raises
  • Shrugs 


  • Bosu ball crunches
  • Bosu ball leg raises
  • Scissor kickbacks
  • Stability plank




  • Overhead squats 
  • Hack squats
  • Resistance barbell Hip thrusts
  • Hip abduction


  • Biceps dumbbell curls
  • Hammer curls
  • Barbell curls
  • Preacher curls


  • Medicine ball plank in and out
  • Side plank to a crunch
  • Plank to toe touch
  • Plank hold




  • Banded squats
  • Glutes kickbacks
  • Hyperextension
  • Calf raises


  • Triceps pushdowns
  • Triceps overhead dumbbell press
  • Triceps dumbbell kickbacks
  • Triceps dips


  • Crunches
  • Hanging leg raises 
  • Dumbbell Russian twist
  • Star plank

That’s all for the Kenia Os workout routine.

Also Read: Lizbeth Rodríguez Workout Routine and Diet Plan


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

Kenia Os Workout Routine


  • Avocado toast
  • Two eggs half fry
  • Juice



  • Protein smoothie 



  • Chicken breast or salmon
  • A small bowl of rice
  • Veggies


Evening Snack

  • Chia seeds or flax seeds



  • Salmon or chicken, or sometimes steak
  • Veggies
  • Salad

That’s all for the Kenia Os diet plan.

Also Read: Karol G Workout Routine and Diet Plan

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