Blake Lively’s Workout Routine and Diet Plan

Blake Lively is a well-known Hollywood actress who has always been admired for her amazing performances. One of her most notable performances was in the drama television series ‘Gossip Girl’.

She has also starred in numerous other movies such as ‘The Sisterhood of the Traveling Pants’, ‘Traveling Pants 2’, ‘The Shallows’, ‘Green Lantern’, ‘A Simple Favor’ and many more. She along with her husband Ryan Reynolds are often regarded as the power couple of Hollywood.

Apart from being a phenomenal actress, Blake is also quite passionate about keeping herself in shape. And your presence over here makes us assume that you must be willing to know about the secrets behind her insane fitness levels.

So let’s find out how Blake keeps her body so fit and aesthetic all the time by having a detailed overview of Blake Lively’s workout routine and diet plan.

Blake Lively's Workout Routine and Diet Plan
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Blake Lively’s Workout Principles

Blake Lively’s workout plan follows a holistic approach toward fitness. It incorporates numerous training styles that not only keep Blake in great shape but also facilitate the longevity of her elite fitness levels.

Blake has always been pretty committed to sticking to her workout routine. And owing to this reason, irrespective of whether she is preparing for a movie role or not, she ensures to have a decent workout session 5-6 times a week. Each of her workout sessions extends to about 30-90 minutes.

Blake Lively’s Workout Routine

Blake trains under the supervision of her trainer Don Saladino. Her exercise routine primarily consists of performing resistance training and cardio. The former gives her body a toned appearance whereas the latter keeps it lean and athletic.

So let’s get to know what all exercises are there in Blake Lively’s workout routine for the week:-

Blake Lively's Workout Routine

Monday- Total body circuit

Blake performs the following exercises in a circuit, repeating the circuit 3-4 times. On each of the exercises she performs 15-20 reps:-

  • Squats
  • Dumbbell curls
  • Overhead press
  • Front kicks
  • Alternating chest press on a swiss ball
  • Kettlebell lifts
  • Skull crushers
  • Walking lunges (focusing on glutes)
  • Resistance band rows
  • Straight-arm pushdowns

Tuesday- Core and legs

  • Diagonal walks using mini-bands- 3-4 sets of 10-12 reps
  • Plyometric jumps- 3 sets of 10 reps
  • Squats (with heels elevated)- 3-4 sets of 12-15 reps
  • Butterfly steps- 3-4 sets of 5-10 reps
  • Weighted carry- 3 sets of 40-50 yards
  • Weighted ball throws- 3 sets of 10 reps
  • Cross-back lunge with medicine ball pulses- 3-4 sets of 3-5 reps
  • Standing leg rotations- 3-4 sets of 10-12 reps
  • Reverse lunges with dumbbell press- 3-4 sets of 8-10 reps
  • Side-to-side speed skaters- 3-4 sets of AMRAP
  • T-pushups- 3-4 sets of AMRAP

Wednesday- Cardio or Rest

Thursday- Total body circuit and abs focus

Blake performs the following exercises in a circuit, repeating the circuit 3-4 times. On each of the exercises she performs 15-20 reps:-

  • Dumbbell squat and press
  • Dumbbell bicep curls to shoulder press
  • Dumbbell overhead extensions
  • Pushups to side planks

After performing the above-mentioned exercises, Blake performs the following exercises to target her core muscles:-

  • Crunches- 50 reps
  • Reverse crunches- 50 reps
  • Planks with knee thrusts- 50 reps
  • Alternating bicycle crunches- 50 reps
  • Core stabilizing hip twists- 50 reps

Friday, Saturday, and Sunday- Active recovery or rest


Blake Lively's Fitness Routine
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Blake usually finishes her training session by performing cardiovascular exercises for 20 minutes. Her cardio session includes either running on the treadmill or using the elliptical.

However, her favorite cardio exercise happens to be sprinting and she performs it in an HIIT style. That means, she sprints as fast as she can for 15 meters, and then takes a rest for 60 seconds in which she relaxes and stretches her muscles. She performs this cycle 5-6 times.


Before getting started with her intense workout regime, Blake performs some warm-up exercises to prepare her muscles to take the strain of her workouts.

Her warm-up routine consists of some exercises that she performs on a foam roller and some dynamic mobility exercises.

Performing them removes her muscle stiffness on one hand and also prevents her body from getting subjected to any training-related injury.

Active recovery

Usually, on weekends, Blake likes to take a break from her gym training sessions. But that doesn’t mean she stays on the couch all day long on weekends.

Instead, she likes to go for hikes or bike rides which not only gives her a break from her workout routine but also subjects her body to an active recovery session.

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Blake Lively’s Diet Plan

Blake Lively's Diet Plan
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Blake Lively’s diet plan is all about eating as healthy as possible. It consists of food items that are an excellent source of lean proteins, complex carbs, and healthy fats. Fruits and vegetables also have their fair share in Blake’s diet plan.

Blake tends to switch up her diet plan if her role demands her to do so. For instance, while filming The Shallows which was quite a physically demanding role for her, she eliminated soy and gluten from her diet plan.

Blake Lively’s meal plan consists of 3 major meals. Let’s find out what food items are included in each of them:-

Meal 1- Breakfast

Blake starts her day by having a large glass of water right after waking up. Doing so assists in keeping her adequately hydrated along with stimulating her digestion.

Blake’s breakfast comprises food items that are rich in lean proteins, fibers, healthy carbs, and good fats. Let’s have a look at them:-

  • Eggs (cooked in coconut oil)
  • Vegetables OR
  • Gluten-free oatmeal
  • Fruits

Having such a highly-nutritious breakfast keeps her energetic throughout the day along with fueling her body with plenty of nutrients.

Meal 2- Lunch

Just like her breakfast, her lunch is also filled with different food items that are rich in essential nutrients. When Blake is at home, her lunch comprises the following:-

  • Pasture-raised chicken or wild-caught fish
  • Salad
  • Sweet potato or rice

On days, when Blake can’t do lunch at home, she tends to eat the following food items in her lunch:-

  • 1 large plate of salad OR
  • Sushi

Blake’s lunch keeps her full along with fetching her body plenty of nutrients.

Meal 3- Dinner

Blake’s dinner is almost the same as her lunch. However, at times she likes to bring a change to her nutritious dinner by having a cheat meal.

Cheat meals

Blake follows the 80/20 rule on the recommendation of her trainer when it comes to feeding her body. That means 80% of the time she eats healthy and for the remaining 20% she likes to have food items that satisfy her taste buds.

Some of the most preferred food items that she likes having in her cheat meals are pizzas and chocolate. At times, Blake prefers to keep her cheat meals quite healthy by having organic burritos and dark chocolate.


When Blake feels hungry in between her major meals, she prefers to have some snacks. But even her snacks include food items that are loaded with nutrients. 

Some of her most preferred snacks are as follows:-

  • A small serving of quinoa OR
  • Greek yogurt with fresh fruit OR
  • Fresh vegetables with hummus

Relying on the above-mentioned snacks counters her hunger pangs along with keeping her energetic.

No calorie counting

Even though Blake has always been conscious of how she is feeding her body, she doesn’t like to go with the concept of calorie counting. To maintain her gorgeous figure, all she does is eat nutritious meals most of the time and that works pretty well for her.

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What ‘not’ to eat?

To maintain her well-shaped body, Blake stays away from consuming white processed foods. Those include white flour, sugar, and salty processed foods.

She also avoids food items that are excessively fried or have chemical ingredients or artificial sweeteners in them.

Blake Lively’s Supplements

Blake’s nutrition plan isn’t just confined to eating whole food items. It includes a few supplements as well.

So let’s find out what all supplements are included in Blake Lively’s supplements stack:-

  • Multivitamin
  • Omega-3s
  • Probiotics
  • Magnesium

Blake keeps a multivitamin supplement handy to make up for her nutritional deficiencies. It also assists in fetching her body essential micronutrients. She consumes an omega-3s supplement to counter inflammation.

Blake also likes to have probiotics as a supplement to keep her gut healthy. Taking a magnesium supplement on the other hand assists her in staying energetic and stress-free.

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Wrapping Up

So that was all about Blake Lively’s workout routine and diet plan. We are sure that by now you must have been geared up to try it out to elevate your fitness levels. But we would recommend you to not copy it as it is.

Instead, you must make certain modifications to it in accordance with your training goals and experience. We would also suggest you take the assistance of an experienced trainer in following that out just like Blake.

Last but not least, stick to it with consistency to gain the most out of it. We can assure you that doing so will elevate both your physique and fitness levels.