Anastasia Karanikolaou’s Workout Routine and Diet Plan

Anastasia Karanikolaou is a well-known social media star having over 11 million followers on her Instagram handle. She has a YouTube subscriber base of around 600k people who love to watch her fitness-related videos.

It wouldn’t be an exaggeration to say that Anastasia has got the body of a Goddess. This blue-eyed beauty is tall, curvaceous, and immensely sexy. She has even modeled for some of the world-renowned brands.

So let’s get a detailed insight into Anastasia Karanikolaou’s workout routine and diet plan that has given her the physique that most of her fans and followers aspire to have.

Anastasia Karanikolaou's Workout Routine and Diet Plan
Anastasia Karanikolaou / Instagram

Anastasia Karanikolaou’s Workout Principles

Anastasia Karanikolaou has never been out of shape. And this has been possible only because of her dedication to training her butt off almost every other day. She hits the gym 5-6 times a week and each of her training sessions lasts for around 45-60 minutes.

Weight training and cardio have always been the prime elements of Anastasia Karanikolaou’s workout plan. The former assists in giving her body an aesthetic look whereas the latter keeps her body lean and athletic.

Anastasia Karanikolaou’s Workout Routine

Anastasia Karanikolaou’s workout routine is a pretty simple yet effective one. And it plays a pivotal role in maintaining her immensely toned body. She has always been quite disciplined when it comes to working out and seldom misses her training sessions. Well, that has to be obvious as when you’re a BFF of Kylie Jenner, you will automatically feel motivated to stay in top shape.

So let’s have a look at the exercise routine on which Anastasia relies to stay in great shape 24x7x365:-

Weight training

Just by looking at Anastasia’s impeccable physique, anyone can get a clear idea that weight training must be an essential part of her workout routine. And that’s true as well.

Anastasia’s well-shaped and toned body has been a result of her intense weight training sessions. Her weight training routine includes exercises that are performed using dumbbells, barbells, resistance bands, and cables as well as her bodyweight as resistance.

Anastasia usually uses light-moderate weights to tone up her muscles well. She performs a higher number of repetitions in the range of 15-20 reps on most of the exercises. This is because gaining monstrous muscle mass has never been her training goal. All she wants from her workout routine is to stay lean, aesthetic, and supremely fit.

However, when it comes to building and shaping up her lower body muscles, at times she chooses to go with heavy weights. Well, that’s how she builds and maintains her meaty thighs and bubble butt.

Anastasia’s weight training regime includes both compound and isolation lifts. The following exercises are an essential part of her workout routine:-

For upper body

  • Pushups
  • Pullups (assisted or with resistance bands)
  • Dumbbell lateral raises
  • Barbell/dumbbell upright rows
  • Barbell/dumbbell bicep curls
  • Dumbbell kickbacks
  • Plank (with different variations)
  • Lying leg raises
  • Russian twists (with medicine ball)
  • Ball slams

For lower body

  • Barbell squats
  • Pulse squats
  • Goblet squats
  • Dumbbell step-ups
  • Barbell/Dumbbell lunges
  • Leg extensions
  • Hip thrusts
  • Hip bridges
  • Hip abduction with resistance band
  • Bodyweight calf raises

Intensifying the workouts

To add an element of intensity to her weight training routine, at times she incorporates some intensity techniques into it. For instance, to target her side delts, she prefers performing the lateral raises using drop sets.

Similarly to work on her lower body aesthetics, on exercises like leg extensions she prefers going to muscle failure.

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A post shared by Anastasia Karanikolaou (@staskaranikolaou)


Apart from training with weights, Anastasia also incorporates cardiovascular exercises into her training program. Well, that’s what keeps her curvaceous body slim and athletic.

Anastasia’s cardio routine is targeted toward burning off excess fat from her frame. Well, that is how she looks extremely fit and aesthetic when she dons a bikini.

Anastasia relies on the following exercises to keep her cardiovascular health in check and to maintain her slim and toned body:-

  • Running (on the treadmill or outdoors)
  • Skipping
  • Elliptical
  • Swimming (occasionally)

At times, Anastasia even likes to perform her cardio routine outdoors. She loves running on the beach side. Her cardio routine is quite functional in nature as well. And owing to this reason, her fitness regime doesn’t limit itself to a well-structured gym setup.

Warm-up and cool down

Anastasia starts her workout routine with some physical activity like running, spot jogging, or elliptical that gets her heart rate up and preps her body to go through her intense training sessions.

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A post shared by Anastasia Karanikolaou (@staskaranikolaou)


Similarly, at the end of her workout sessions, Anastasia goes through a cool-down routine in which she stretches her muscles. It not only relaxes her body but also keeps it quite flexible.

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Anastasia Karanikolaou’s Diet Plan

Just the way Anastasia follows her workout routine religiously, she has also been pretty disciplined with sticking to her diet plan. Anastasia Karanikolaou’s diet plan is all about eating healthy and nutritious food items on most days.

Owing to that reason, you can easily find plenty of nutritious whole food items in her diet plan. Fresh fruits and veggies have always been an essential part of it as consuming them fetch her body with fibers, essential vitamins, and minerals.

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A post shared by Anastasia Karanikolaou (@staskaranikolaou)


So let’s have a look at the food items that are present in Anastasia Karanikolaou’s daily meal plan:-

Meal 1- Pre-breakfast

  • Iced vanilla latte (made with vanilla sweetener, oat milk, espresso shots)

Meal 2- Breakfast

  • Avocado toast (made with smashed avocado, olive oil, lemon, salt, garlic, tomatoes, butter, cheese, and wheat bread)

Meal 3- Mid-morning snack

  • Protein smoothie (made with bananas, strawberries, blueberries, probiotics, peanut butter, and protein powder with water)

Meal 4- Lunch

  • Chicken noodle soup (made with celery, carrot, white onion, olive oil, minced ginger, salt, pepper, chicken, and noodles)

Meal 5- Snack

  • Cheese patties

Meal 6- Dinner

  • Vegetable soup
  • Salad

To keep her body well-hydrated, Anastasia also makes it a point to drink plenty of water throughout the day. Well, that also contributes a lot towards maintaining her radiant and glowing skin.

Anastasia Karanikolaou’s Supplements

Anastasia has never been a big fan of consuming supplements. She primarily relies on whole food items to feed her body with all the essential nutrients that it requires for recovery and growth.

However, to make her nutrition plan more complete and wholesome she relies on a few supplements at times. Anastasia Karanikolaou’s supplements stack includes the following:-

  • Whey protein
  • Multivitamin
  • Probiotics

By having whey protein shakes, Anastasia is able to fuel her muscles with essential amino acids that boost muscle recovery and growth.

Similarly, by having a multivitamin supplement, she fetches her body with certain micronutrients and is also able to make up for her nutritional deficiencies. Probiotics enable her to keep her gut health in check.

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Wrapping Up

Now that you know so much about Anastasia Karanikolaou’s workout routine and diet plan, it’s time for you to earn your dream physique. All you need to do is to structure your fitness regime based on the info mentioned in this post.

You can certainly make some modifications to it based on your training experience and fitness goals. But also make sure to be consistent with following your fitness regime. Gradually, you will surely get the body that you will be immensely proud of.