Olivia Pontons Workout Routine

Olivia Ponton is a social media influencer and an American model who has been admired by many for how she was able to maintain and achieve an incredibly sexy lean body. 

Many have been inspired by how amazing her physique was, in fact, Olivia amasses over 7.5 million followers on her TikTok where she makes funny videos, dances, lip syncs, recipes, and shares some of her fitness tips and tricks. And about 3.5 million on Instagram. 

So, if you are one of those who got inspired and would love to know Olivia Ponton’s workout routine and diet, then we got you covered. 

In this article, we’ll be sharing with you what her workout training looks like as well as her diet so you can have an amazing lean physique like Olivia Ponton. 

If you’re interested to know more about it, then keep on reading. 

Who is Olivia Ponton?

In case you didn’t know, Olivia Ponton is a social media star and model from Florida. She gained popularity from her insane sexy lean body figure found on her social media platforms that many admire. 

According to Olivia, growing up, she has already been pretty active and enjoys spending her time outdoors. She even ran track competitively and water skied during her younger days for quite a long time. 

At present, she enjoys working out in the gym. For Olivia, working out is not only good for the body but also for her brain. It helps improve her mood, confidence, and energy. This is why she always makes sure to squeeze in an hour of hard workouts with the guidance of her trainer, Kirk. 

She viewed working out as a way for her to enjoy an hour for herself, clearing her mind away from social media and focusing on her “me” time. With the use of various gym equipment and weights, Olivia Ponton workout includes pull-ups, weight training, bodyweight training, cardio exercise as well as core workout. 

But what exactly does she do to stay in such great shape? Let’s find out!

Olivia Ponton Current Body Stats

  • Height: 5 ft 7 inch
  • Weight: 55 kg
  • Breast: 34-inch
  • Waist: 24-inch
  • Hips: 35-inch
  • Birthdate: May 30, 2002 
  • Age: 19  

Overview: Olivia Ponton Workout Routine

As a model, Olivia maintains a certain level of fitness which is why she considers making daily visits to the gym a big part of her life. She focused her workout on the core and lower body area to achieve and sustain that slim waist and sexy booty which is an important aspect of being a model. 

If you want to have an amazing physique like Olivia Ponton’s, try incorporating these workouts into your daily schedule.

Cardio Training

As a runner during her younger days, Olivia has kept running an essential part of her cardio workout. Incorporating cardio is one of the best ways to help burn body fat, excess calories, strengthen the heart, respiratory, and immune systems.

If you are a beginner and can’t run that much, just try to run as much as you can and walk the rest of the distance. If you have more stamina than that, try to add in a few miles. This way, you will tone your body and burn fat while losing weight.

Moreover, if running is not your thing, you can also try other cardio exercises such as swimming, cycling, brisk walking which are also effective in improving heart health and regulating weight. 

Weight Training

Another exercise routine Olivia Ponton ensures to consistently do is full bodyweight training with light dumbbells and kettlebells. Incorporating these exercise routines allows her to achieve that tone lean physique as well as build more lean muscle. 

As mentioned above, Olivia loves to focus her workout routine on the lower body. You can try these exercises to achieve that bubble butt and thin waist like that of Olivia Ponton. Ensure to stay hydrated and perform 3 sets of 12 reps of each workout.

More so, you can also feel free to modify it based on your personal goal and preference. 

Day 1

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

Day 2 

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

Day 3

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

Day 4

  • Weighted Hack squats
  • Glutes cable kickback
  • Machine thigh abduction
  • Hyperextension
  • Weighted wall bridge
  • Donkey kicks to a fire hydrant
  • Weighted hip thruster

Core Training

For Olivia Ponton’s core workout, it’s mostly a circuit routine where she does a series of exercises with minimal rest in between. She combines bodyweight and weight training. Like Olivia, you can also create a similar workout by combining your favorite exercises with resistance bands.

Have a look at some of these exercises to keep your core strong. Do 3-4 sets of 20 reps each: 

  • 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

Nutrition: Olivia Ponton Diet Plan and Supplement

As an active individual, Olivia Ponton, a fitness enthusiast with a lean and curvaceous body, ensures to follow a low-carb and high-protein diet to stay fit. Her diet mostly consists of chicken, lean meat, fish, egg, fruits, and vegetables. With a few cheat days thrown in. 

According to Olivia, “What you feed your body is super important, and that starts in the morning.” This is why she always starts her day with a breakfast that is packed with healthy protein and vegetables. An egg with veggies like spinach, mushroom, onion added to a bagel with cream cheese is one of her favorite breakfasts. 

She also enjoys making smoothies and Açaí bowls which for her is a convenient way to get a variety of fruits, healthy proteins all at the same time. As for the supplement, she drinks protein powder 2-3 times a week to help tone up her muscle after a workout. 

Here are some of her favorite foods that help her maintain her toned body:


  • Smoothie with peanut butter, spinach, fruits, berries, or protein powder.
  • Egg with veggies added to Bagel with cream cheese

AM Snack

  • Protein bar or Açaí bowls


  • Vegetable salad with chicken breast 
  • Cheeseburger (Sometimes, during her cheat meals) 

PM Snack

  • Stir-fried veggies or fruits


  • Salad or veggies
  • Steak or fish


Olivia Pontons’ workout routine and diet are both simple and easy to follow. Being consistent with regular exercise and a healthy diet is the key in order to achieve a lean, toned body like her.

You can also achieve great shape right in your own home without needing expensive gym memberships or fancy equipment. You can do these workouts with resistance bands and light weights, making them budget-friendly and easier to squeeze into any busy schedule.

I hope this article helps you in your fitness journey! If you would like to read more fitness tips and advice from other celebrities, feel free to check out our other reviews at ExpertFitness.org.

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Nathan Lloyd, MSc

I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.

If you’re interested in my personal coaching programs, please contact me via the contact page.