Emily Skye Workout Routine and Diet Plan

The internationally renowned Gold Coast-based Aussie fitness expert Emily Skye is known for her overall wellness and body-positivity, and makes everyone comfortable in their own skin, and also for time building self-confidence.

Eight years back, the 32-year-old model who turned as a trainer only weighed 47 kilos and was regarded as underweight, unhealthy, and also depressed. But, with the firm will power and hard work, Emily has changed herself from a skinny model to a strong, glamorous fitness trainer who has millions of fans around the world. Here we will share how this beautiful trainer has built her shredded abs, a sculpted pair of legs, and also an enviable buttock.

Emily Skye Workout and Diet Plan

Emily Skye Body Stats

Height: the height is 173 cm (5’8”)
Weight: the weight was 47 kg (103 lbs) in 2008, and it was 60 kg (132 lbs) in 2016
Bust: the bust is 34”
Waist: 24”
Hip: 35”

Emily Skye Workout Routine

In an interview, Emily told that she was not happy with her life as a model, and everything she tried to do did not make her happy. She was always tried to be skinny, that is why she was starving herself of nutritious food. Emily had depression and was out of shape due to her poor dietary habits and excessive cardio workouts. However, her mindset was changed when she met her boyfriend, Declan Redmond.

She started working out and training and eating to live a stronger, fitter, and healthier life. The Aussie fitness model started focusing on strength training, lifting heavy weights and regularly performing the high-intensity interval training (HIIT). She followed her strict exercise regimen and has managed to gain muscle mass, now weighing 13kg more.

Emily Skye – 5 Day Bikini Body Training Schedule

Monday: for Full Body Workout

Warm-up exercises which includes jumping jacks, static high knees, and hip openers (5 min for rest time reduced between sets)
Burpee/modified burpee with (sets: 3; reps: 30, 20, 10; rest 1 min between sets)
Kettlebell swing (sets: 3; reps: 20, 15, 10 and rest 1 min between sets)
Russian twist (sets: 3, reps: 30, 20, 10 and rest 1 min between sets)
Dumbbell biceps curl (sets: 3; reps: 20, 15, 10 and rest 1 min between sets)
Mountain climber (sets: 3; reps: 30, 20, 10 and rest 1 min between sets)
Cooldown this is for (full body stretch)

Tuesday: Core, Glutes, Legs Workout

Number 1: Warm-up exercises include jumping jacks, static high knees, and hip openers (5 min; 60 sec rest between sets and the rest time reduced between sets)
Number 2; Air squats (sets: 4; reps: 15)
Number 3: Gliding-plate burpee (sets: 4; reps: 14)
Number 4: Gliding-plate mountain climber (sets: 4; reps: 14)
Number 5: Gliding-plate reverse lunge (sets: 4; reps: 14)
Number 6: Gliding-plate rope climb (sets: 4; reps: 12)
Number 7: Dumbbell hip thrust (sets: 4; reps: 12)
Cooldown (full body stretch)

Wednesday: Shoulders, Triceps, Glutes, Legs Workout

Number 1: Warm-up exercises include jumping jacks, static high knees, and hip openers (5 min; 90-sec rest between sets)
Number 2: Kettlebell swing (sets: 4; reps: 12-15)
Number 3: Kettlebell sumo high pull (sets: 4; reps: 12-15)
Number 4: Dumbbell triceps kickback (sets: 4; reps: 12-15 in each arm)
Number 5: Dumbbell military press (sets: 4; reps: 12-15)
Number 6: Standing Arnold press (sets: 4; reps: 12-15)
Number 7: Dumbbell upright row (sets: 4; reps: 12-15)
Number 8: Cooldown (full body stretch)

Thursday: it is a day for Rest

Friday: it has Core, Back and Legs Workout

Number 1: Warm-up exercises include jumping jacks, static high knees, and hip openers (5 min; rest time reduced between sets)
Number 2: Dumbbell deadlift (sets: 3; reps: 30, 20, 10; rest: 30 sec between sets)
Number 3; Romanian deadlift (one-arm, one-leg, sets: 3; reps: 30, 20, 10; rest: 30 sec between sets)
Number 4: One-arm row (sets: 3; reps: 30, 20, 10; rest: 30 sec between sets)
Number 5: Standing dumbbell twist (sets: 3; reps: 30, 20, 10; rest: 30 sec between sets)
Number 6: Swiss ball crunch (sets: 3; reps: 30, 20, 10; rest: 30 sec between sets)
Number 7: Cooldown (full body stretch)

Saturday: this day is for Chest, Triceps, Core, Glutes, Legs Workout

Number 1: Warm-up exercises include jumping jacks, static high knees, and hip openers (5 min; 90-sec rest between sets; rest time reduced between sets)
Number 2: Pushup (sets: 2; reps: 10)
Number 3: Stability ball chest press (sets: 1; reps: 15)
Number 4: Triceps kickback (sets: 4; reps: 12-15)
Number 5: Dumbbell deadlift (sets: 1; reps: 15)
Number 6: Dumbbell oblique crunch (sets: 4; reps: 16, 8 on each side)
Number 7: Raised leg ab crunch (sets: 4; reps: 12)
Number 8; Straight leg weighted ab crunch (sets: 2; reps: 10)
Number 9: Plank twist (sets: 2; reps: 10)
Number 10; Cooldown (full body stretch)

Emily Skye – 30 Day Workout for abs shredding

It compromises of cardio, upper body, lower body, and full-body workouts.

Upper Body

Perform each of the followings for 30 sec

Number 1:Standing military press
Number 2: Bent over row
Number 3: Bicep curl
Number 4; Triceps kickbacks

Lower Body

Perform each of the followings for 30 sec

Number 1: Dumbbell front squat
Number 2: Dumbbell deadlift
Number 3: Curtsey lunge
Number 4: Dumbbell glutes bridge

Emily Skye – Ab and Core Workouts

Core

Perform each of the followings for 30 sec

Number 1: Figure 8s
Number 2: V-ups
Number 3: Russian twist
Number 4: Butterfly kicks
Number 5: Lying leg crossovers

Full body

Number 1: Modified burpee (reps: 15)
Number 2: Mountain climber (reps: 30)
Number 3: Alternating spider climber (reps: 30)
Number 4: Leg lowers (reps: 10)

Emily Skye Diet Plan

Emily thinks and has faith in clean eating, which means feeding the body with accurate amounts of nutrients. She does not follow a vegetarian diet or a paleo meal plan but gives her meals with whole foods like dark leafy greens, along with lean meat, sweet potato, nuts, seeds, brown rice, etc. She stays away from processed food or foods rich in sugar and carbs. She also ingests some amount of fat coming from foods like avocado, olive oil, coconut oil, salmon, nuts, and seeds. According to Emily, good fat will rebuild cells and help in the proper functioning of the brain.

Emily Skye 30 Day diet

Emily Skye daily Meal Plan

Breakfast: In the breakfast, she has Grilled whitefish with cooked mushrooms, zucchini, and asparagus
Morning Snack: The morning snack has a Handful of almonds along with chocolate protein balls (homemade)
Lunch: Salad contains kale, goat cheese, and also spinach with smoked salmon
Evening Snack: In the evening she has a Homemade green smoothie or hummus, with vegetable sticks
Dinner: In the dinner, there is Brown rice with grilled chicken along with chilli, and yellow curry sauce