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Ciara Workout Routine, Diet, instagram

Ciara sings “Level Up,” “Oh, Get Up,” and other songs. She’s released Ciara, Ciara: The Evolution, Goodies, and more.

Ciara is known for her music and for taking care of herself. Ciara lost weight after each pregnancy. She lost 68 pounds after giving birth. You can also exercise and eat like Ciara.

Ciara Workout

Ciara Workout Routine

Ciara is a singer, actress, and dancer known for her looks and music. She’s in good shape. Ciara lost 69 pounds after birth. Ciara’s third attempt at this is an inspiration. Continue reading to learn how Ciara did it and her fitness routine. I’ll explain Ciara’s workout.

Before having kids, Ciara lost all the weight she had gained. Women’s Health told me how she lost 68 pounds. Ciara discusses her workouts. She works out three times a day. Ciara’s trainer was Decker Davis. Davis trains Ciara’s husband, and they often exercise together.

Ciara exercises by… Ciara does cardio, weightlifting, Tabata, plyometrics, and cross-training. Ciara works out four to five times a week. Ciara likes to change up her daily schedule and workouts. She uses a resistance band and free weights instead of a kettlebell or dumbbells.

Ciara Workout

Ciara Cardio

We’ll start cardio for an hour. Treadmill, rowing, and stair masters will be used. You can switch exercises if you want. However, I would recommend keeping the rowing machine in the routine, as that’s one of Ciara’s favorite cardio exercises.

Strength Training

We’ll spend an hour on lower body and core strength training. This routine will use circuit training. You’ll get more cardio and burn fat faster. Let’s begin:

Monday

1st

  • Resistance squats
  • Dumbbell squats
  • Banded crab walks
  • Squat pulse

2nd

  • Dumbbell leg extension
  • Lunges
  • Calf raises
  • Seated calf raises

3rd

  • Crunches
  • Leg raises
  • Russian twist
  • Plank hold

Tuesday

1st

  • Push-ups
  • Banded push-ups
  • Dumbbell press
  • TRX flyes

2nd

  • Wide grip push-ups
  • Dumbbell rows
  • Banded rows
  • Dumbbell deadlifts

3rd

  • TRX plank in and out crunches
  • TRX hanging leg raises
  • Cable wood chops
  • Side plank to a crunch

Wednesday

1st

  • Banded squat walks
  • Dumbbell explosive squats
  • Stability squats
  • Dumbbell leg curls

2nd

  • Dumbbell sumo squats
  • Curtsy lunge
  • Dumbbell stiff-leg deadlift
  • Banded single-leg pushdowns

3rd

  • Incline weighted crunches
  • Leg lifts up
  • Scissor kicks
  • Resistance plank reach

Thursday

1st

  • Dumbbell shoulder press
  • Banded lateral raises
  • Banded front raise
  • Dumbbell shrugs

2nd

  • Banded biceps curls
  • Dumbbell curls
  • Resistance triceps pushdown
  • Triceps dips

3rd

  • Reverse crunches
  • Bicycle crunches
  • Plank twister
  • Plank to toe touch

Friday

1st

  • Deep squats
  • Front dumbbell squats
  • Reverse lunges
  • Bulgarian squats

2nd

  • Hip thruster
  • Hip abduction
  • Glutes banded side kickbacks
  • Glutes banded kickbacks

3rd

  • Toe touch crunches
  • Hanging leg raises
  • Side TRX plank
  • Stability ball plank

Circuit: 3

Exercise in each circuit: 4

Reps: 20

Sets of each exercise: 3

Rest time: 80 to 120 seconds

Ciara Diet

Ciara eats 4-5 small meals a day and stays healthy. Ciara also watches her WW points. It’s a system that calculates food facts based on gender, height, weight, etc. Let’s look at a Ciara-inspired diet you can follow.

Ciara diet consists of:

Breakfast

  • Scrambled eggs
  • Toast with avocado

Snack

  • Smoothie with fruits and protein

Lunch

  • Breast of chicken
  • Veggies
  • Rice

Dinner

  • Fish
  • Salad
  • Veggies

Ciara Instagram

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