Daisy Keech Workout Plan & Daily Diet [12 Week Program PDF] (2023)

In order to build a fit and structured body, You have to set some routines in your life. Today, you’ll see about Daisy Keech diet. She added clean foods, protein sources and many other healthy foods to her daily diet. Not only diet here you can read about Daisy Keech workout plan. Here we go.

About Daisy Keech

Daisy Keech is a fitness model, social media influencer and a YouTuber. She was born and raised in the United States. She has almost 5 million followers on her Instagram profile.

She was a member of Hype House in the past. Where some of the app’s top influencers collaborate on content in an actual house. Daisy focuses on fitness and lifestyle content for her fan base.

Also Read:Lauren Simpson Diet, Fitness and Workout Plan

  • Nationality: American
  • Profession: Fitness Model, Influencer and Youtuber
  • Date-Of-Birth: August 12, 1999

Daisy has enough knowledge to plan a healthy and reliable die for her. She always shares fitness stuff on her Instagram and Youtube.

She is a qualified booty expert with a fantastic booty that was achieved without the use of surgery. Let’s check out Daisy’s height-weight and more about her.

Daisy Keech Body Measurements

Height5’6″ (167.64 cm)
Weight117lbs (53 kg)
Breast 32 inches
Waist 25 inches
Hips 36 inches
(Video) What I Eat in a Day for a Flat Tummy and a Big Booty

If we want to have a good physique body then we need to concentrate on our diet and workout. She follows her diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.

If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs, and fats. You need to maintain the balance between them.

Also Read:Cass Martin Diet and Workout Routine

Daisy Keech Diet

If we see the facts about diet, Our health depends on two things. The first one is, What type of diet do we take every day. The second thing is what type of exercise we do in our daily routine.

You need to take care of calories in your diet plan and many factors like macros protein, carbs and fiber. You must need to know that eating and sleeping is the most important activity infitnessand healthy life. Let’s have a look at Daisy’s diet.

Daisy is habituated to workout first in the morning instead of a meal or breakfast. After workout she takes a small breakfast of protein shake because it’s quick.

She avoids gluten and dairy as much as possible, preferring brown rice and almond milk instead.

(Video) Keech Peach Booty Program 4 Week ** IMPORTANT UPDATE **

Sometimes, She switches her breakfast. Because she doesn’t like to stick with one meal. Instead of shaking, She uses eggs and oatmeal for her breakfast. She always takes snacks between two big meals.

Keech understands the value of eating a nutritious diet and avoids sugar and simple carbohydrates by sticking to full, natural foods like lean animal protein, veggies, Greek yogurt, and fresh fruit.

  • Meal 1: Protein Shake (after a morning workout)
  • Snacks: A Frozen Greek yogurt bar and a Kiwi
  • Meal 2: One avocado, brown rice, two grilled chicken patties, and black beans
  • Snacks: 1 Scoop of whey protein, a banana, frozen spinach, 2 tablespoons almond butter, and 1 cup almond milk
  • Meal 3: A quick salad with salmon, tomatoes, cucumbers, olives, feta cheese, and Greek dressing

Energy After Workout

Daisy usually takes protein after her workout. She takes a rest after a workout and then takes her protein. As we all know that protein is very important to tone our muscles and body. It will give energy to our bodies.

It gives us calories that can help in after-workout hunger. Daisy always keeps their distance from the junk food. She always takes her protein shake after workout.

Cheat Meals

No one wants to be stuck with a boring meal plan. Like everyone Daisy also has a cheat meal that gives her great satisfaction. Daisy takes her cheat meal once in a while, to maintain proper diet.

Here are some of Daisy’s favorite cheat meals: Pizzas, donuts and grilled cheese sandwiches. It is a limited cheat meal she takes once a month or sometimes a week.

Daisy Keech Workout Plan

(Video) What I Eat in a Day to Build my Booty

Beforestartingtheworkout plan ortraining routine, make sure you stay hydrated during workouts by drinking water or energy drinks.

Don’t forget to warm up exercising and make sure to cool down by stretching your muscles out, because It helps you to do injury-free workouts or exercise.

Everyone wants to make their body fit and healthy. But in order to make them healthy, you have to sacrifice. Not money but your time in the gym or home to do workouts. The workout will help you in staying lean and fit.

Daisy does exercises like dumbbells, resistance bands and bodyweight exercises in order to keep her body lean and maintain physiques. These exercises are very easy. There is no need for the gym, you can do it at home easily.

As we discuss in the second paragraph that doesn’t forget to do a warm-up exercise. It will make your muscles free and flexible. Daisy also gives first importance to the warm-up exercises.

Daisy posted a video of herself doing this workout to achieve a larger booty. You won’t need to travel anywhere for this whole Smith machine exercise.

If you like to read about workouts then you should read Casey Viator Diet and Workout.

(Video) What I eat in a day for an hourglass body

She also stated that she does not enjoy moving around much in the gym. She prefers to complete all of her training in one location.

  • 3 sets & 8-15 reps: Smith machine squats
  • 3 sets & 8-12 reps: Smith machine Lunges
  • 3 sets & 8-15 reps: Smith machine skater lunges
  • 3 sets & 8-15 reps: Smith machine step-up lunges

Ab Workout

Daisy performs these exercises at a very intense level without any break between them. She will give 1 minute to every exercise.

  • Russian twists
  • Toe taps
  • Bicycle Crunches
  • Scissor kicks
  • Reverse Crunches
  • Bodyweight Crunches
  • Bicycle Kicks
  • Alternative jack knives

Upper Body Workout

  • Resistance band stretches
  • Resistance band wood chops
  • Dumbbell press on the incline bench
  • Side dumbbell lateral raises
  • Side dumbbell lateral raises in a squat position
  • Lat pulldown
  • V-bar cable rows

Cardio Workout

Daisy’s cardio workout consists primarily of treadmill running. She prefers to conduct interval training while running on the treadmill, which entails going fast for a few seconds and then walking for a few seconds. This is excellent for fat burning and weight loss.

The first thing Daisy added to her cardio is running, not on the ground but on the treadmill. While running on the treadmill she departs both running and walking in time.

When she starts exercising on a treadmill, she first goes fast for some minutes after that she will go slow for some seconds. These tiny changes help her to weight loss and fat burning.

Daisy’s Booty Workout

  • 3 sets & 8-12 reps: Weighted squats
  • 3 sets & 8-12 reps: Stiff-leg deadlift
  • 3 sets & 8-12 reps: Cable hip-abduction
  • 3 sets & 10-12 reps: Cable glute kickbacks
  • 3 sets & 10-12 reps: Hip thrusts
  • 3 sets & 12-15 reps: Resistance band bouncer squats

Glute Workout

  • Fire hydrants (12-15)
  • Donkey Kicks (12-15)
  • Side to side leg lifts (12-15)
  • Glute Bridges (12-15)
  • Sumo jump squats (3 sets x 15 reps)
  • Standing glute raise (3 sets x 12 reps)

Leg Workout

  • 3 sets & 10-12 reps: Single-leg box squats
  • 3 sets & 12-15 reps: Stiff leg dumbbell deadlifts
  • 3 sets & 10-12 reps:Dumbbell walking lunges
  • 3 sets & 10-12 reps: Cable glute kickback

Tell us in the comment section if you want Daisy Keech 12 week program pdf free. But we suggest you follow the instruction on the official site.


So I think you read everything about Daisy Keech diet and Daisy Keech workout plan. She is a great guy because she always does exercises and workout with a dedication to achieving a goal. You can see that she looks very fit in her life.

(Video) Keech Peach Booty Program 🍑 4 Week Update **SHOCKING RESULTS**

If you want more celebrity workouts like this then just tell us in the comment section, Our team will research him/her.


What should I eat while doing Daisy Keech workout? ›

Keech knows the importance of a healthy diet and sticks with whole, natural foods like lean animal protein, vegetables, Greek yogurt and fresh fruit and avoids sugar and simple carbs.

Does the daisy Keech workout work? ›

After one week of adding this ab circuit into my normal routine, I did notice a difference in the appearance of my ab muscles, and the workout definitely strengthened core muscles I'd been neglecting. Lack of workout motivation is something I continue to struggle with — especially when doing workouts at home.

How long does the daisy Keech workout take? ›

It only takes 10 minutes

If you know you'll only be working for 10 minutes, it's a lot easier to be consistent, increasing the chances of seeing results.

How long does it take to see results from ab workouts? ›

A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month. So, unveiling your abs can take anywhere from 3 months to 2 years.

What should I eat to get flat stomach in a day? ›

  • 15 flat stomach foods that could help with weight loss. Aim for: nutritionally dense foods and meals that are also high protein (and don't miss our editor-approved protein powders, here).
  • Green leafy vegetables. Windas recommends kale, spinach, and chard. ...
  • Eggs. ...
  • Oats. ...
  • Cinnamon. ...
  • Berries. ...
  • Wholemeal bread. ...
  • Healthy fats.
26 Apr 2022

Does Daisy Keech lift heavy? ›

These are her home workouts only, but Daisy is a big gym-goer. She tends to lift heavy, and use cables and Smith Machines.

Do Russian twists make your waist smaller? ›

If you've ever looked for ways to strengthen your obliques, you've probably come across the Russian Twist. It's been touted as one of the most effective ways to trim the waistline and eliminate love handles … but often the risks far outweigh any such benefits.

Why did Daisy Keech get kicked out? ›

Daisy Keech left the Hype House after multiple disagreements with the group's manager, Thomas Petrou. She made a video, explaining what Thomas did that made her leave.

How many calories does a 10 minute ab workout burn? ›

Calories Burned: A female weighing 140 pounds would burn an estimated 70 calories in the 10 minute of this routine. A male of 185 pounds would burn roughly 86. Printable Abs Workout - The following is a list of the exercises you are going to be doing and the muscles they target.

Can you do 10 minute abs everyday? ›

"If you're going to the gym two to three times per week, I suggest doing 5 to 10 minutes of ab or core work during your workout. Then, give yourself a day of rest in between workout days," he says. Yes, your abs need time to recover just like the rest of your body.

Is 5 min ab workout enough? ›

The length of a workout is not directly correlated with how effective or good the workout is, especially when it comes to ab workouts — in fact, a five-minute ab workout can totally be effective, as long as you're doing a variety of exercises that target different core muscles and you have good form.

How can I make my hips and waist smaller? ›

Want to Burn Hip Fat? Try These 10 Exercise Options
  1. Squats. Share on Pinterest. ...
  2. Side lunges. Share on Pinterest. ...
  3. Fire hydrants. Share on Pinterest. ...
  4. Wall sits. Share on Pinterest. ...
  5. Banded walk. Share on Pinterest. ...
  6. Step-ups with weights. Share on Pinterest. ...
  7. Side-lying leg raise. Share on Pinterest. ...
  8. Jump squat. Share on Pinterest.
20 Jun 2019

What are the first signs of abs? ›

Your pants and/or shorts are looser in the waistline.

It is the easiest and most effortless way to notice your progress on the journey to a washboard stomach. If your pants are fitting more loosely or if you have to tighten your belt, then you are losing fat around your stomach.

What happens if I train abs every day? ›

Not only can working out abs every day lead to postural problems, but also muscle imbalances. Your abs complex, which is all your abs muscles are comprised of the rectus abdominus, transverse abdominus, internal obliques, and external obliques.

How do I know if my workout is not working? ›

10 Signs Your Workout Isn't Actually Working
  1. You're Never Sore. ...
  2. Your Reps or Weights Haven't Changed. ...
  3. You Always Have An Injury. ...
  4. You're Fatigued, A Lot. ...
  5. You Can Converse During Your Workout. ...
  6. Your Workout Is The Same Every Day. ...
  7. You're Not Noticing Changes. ...
  8. You're Not Tired At Night.
28 May 2017

What drink burns belly fat overnight? ›

What Drink Burns Fat Overnight? Drinking turmeric milk, chamomile tea, cinnamon tea, green tea, protein shake, green veg smoothies, and fiber-rich juice helps you burn significant fat overnight.

What removes belly fat fast? ›

Here's how to whittle down where it matters most.
  • Try curbing carbs instead of fats. ...
  • Think eating plan, not diet. ...
  • Keep moving. ...
  • Lift weights. ...
  • Become a label reader. ...
  • Move away from processed foods. ...
  • Focus on the way your clothes fit more than reading a scale. ...
  • Hang out with health-focused friends.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do I stop my abs from being boxy? ›

The way to avoid square obliques isn't to train your abs more, but to train them less. Too many weighted ab moves, especially side bends and crunches, can overdevelop your abs. Your abs, including your obliques, activate during many exercises — whether they're directly targeted or not.

Does training abs make your waist bigger? ›

No. Ab exercises strengthen your muscles and will likely burn fat especially if done with a healthy diet. Fat makes your waste bigger.

Do planks reduce waist size? ›

Planks are key cornerstone in anyone's program, and well see why in a second – but at the top of the list is that the plank works your abdominal muscles in a way like to other and can shrink the circumference of your waist like no other exercise.

How do you get a hourglass waist? ›

The moves
  1. Banded side step. Great for a warmup, the banded side step will get your hips and glutes ready to go. ...
  2. Step up with reverse lunge. Step ups will not only give your booty a nice lift, they're a practical exercise, too. ...
  3. Dumbbell lunges. ...
  4. Superman. ...
  5. Med ball side lunge. ...
  6. Donkey kick. ...
  7. Single-leg deadlift. ...
  8. Bridge.
2 Aug 2019

Did Daisy Keech sue the Hype House? ›

The TikTok star uploaded a 22-minute video on Sunday outlining everything that happened in the Hype House. She goes into detail about starting out in Hype House, as well as what caused her to leave it and file a lawsuit.

How does Daisy Keech make money? ›

Daisy Keech began her career as a fitness influencer.

In her Instagram bio, Daisy also advertises her own eight-week workout program that primarily focuses on lower body strength, called Keech Peach. It promises customers that it will help "build a bigger, rounder, perkier butt," and costs $47.

What age is Daisy Keech? ›

What burns the most calories in 10 minutes? ›

Six Ways to Burn 100 Calories in 10 minutes
  • Mix Stairs and Burpees. If you've only got 10 minutes, keeping your heart rate up throughout is important. ...
  • Take a Spin. ...
  • Pair Dumbbells and Plank Jacks. ...
  • Jump Rope. ...
  • Step it Up. ...
  • Throw Some Punches.
13 Apr 2021

Does plank make your belly flat? ›

The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus (the "six-pack muscles" you can see), transverse abdominus, internal and external obliques, hips, and back.

What workout burns the most calories? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

Which body shape is best for female? ›

The stereotypically attractive female body shape is an hourglass figure, which includes wide hips, a narrow waist, and broad shoulders.

Which workout is best for hourglass figure? ›

Here are some exercises that involve not only your waist but also hips and chest, for you to reach the goal of an hourglass figure:
  • Bridge. Bridge is one of the most popular glute exercises that also works your core and hamstrings. ...
  • Side Plank. ...
  • Heel Touchers. ...
  • Chest Press. ...
  • Windshield Wipers.

Is 15 minutes of abs a day enough? ›

15 minutes really is enough time to make a difference—if you know what you're doing. Keep reading for our ultimate 15-minute ab workout, which will get your abdominal muscles in a much better place. It's crunch time.

Can I do planks every day? ›

How often should you do planks? You can perform a plank every day, on alternate days, or simply as part of your regular workouts.

Can planks alone give you a six-pack? ›

Planks are a decent exercise for your abs, but more importantly, they work all the muscles in your core. They should definitely be part of your routine, but it's unlikely that standard planks alone will get you a six-pack or even a significant amount of muscle hypertrophy.

Can I get a 6 pack from planking? ›

While the plank, and its numerous variations, are excellent at training your core in a functional way — assisting with stability, posture and spinal alignment — the move alone will not give you a six-pack, according to the American Council on Exercise (ACE).

Is it better to do abs everyday or every other day? ›

How Often Should You Train Abs? Hall recommends targeting your abs every other day at most to allow them adequate time to recover. If you can't tell whether you've worked your abs sufficiently, she has a suggestion: “Tracking your workouts and being consistent about your routine motivates you to do better each time.”

What foods give you a small waist? ›

However, incorporating belly fat-burning foods into your diet may help reduce belly fat. These include fruits, pulses, fish, beans, almonds, green leafy vegetables, peanut butter, oatmeal, protein powder, whole grains, eggs, broccoli, and nuts.

What foods should I eat to get a small waist? ›

Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber, vitamin D, and probiotics — is the best plan for losing weight from your waistline. Avoiding refined carbohydrates, sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly.

What makes a woman's waist smaller? ›

To get a smaller waist, focus on exercising regularly and eating a healthy, balanced diet. You'll need to burn more calories than you eat in order to lose weight. You can burn calories by doing cardio exercises 3 times a week, like running, biking, or swimming.

How can I get a big butt and small waist fast? ›

  1. Not all women are naturally blessed with a well-rounded butt… ...
  2. #1 Don't overdo cardio. ...
  3. #2 Eat enough Protein. ...
  4. #3 Choose the right carbs. ...
  5. #3 Fat won't make you FAT. ...
  6. #4 Challenge yourself. ...
  7. #5 Don't forget recovery. ...
  8. #6 Don't forget your abs!
17 Jan 2019

Does walking reduce hip fat? ›

More importantly, brisk walking can help you tone your legs and reduce thigh fat. Walking tones your calves, quads and hamstrings and lifts the glutes. So, here's how you can launch an effective walking routine, according to experts: - Start with 20-minutes walking sessions at least thrice a week.

What foods increase your vertical jump? ›

Consuming a high-protein, reduced-carbohydrate diet for a few weeks can lead to significant progress in vertical jump height.

How do you train like Daisy Ridley? ›

To burn fat quickly, her exercises consisted of cardio, rock climbing, kickboxing, sprinting, and mountain climbers. To quickly increase muscle mass, Daisy's gym and weight training workouts consisted of preacher curls, military press, and box jumps.

What does Lebron James eat during training? ›

"Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you're going out and playing a lot of minutes," he said. "But a salad and some veggies will have me perfectly fine. And before the game I might have a protein shake and some fruit, and I'll be ready to go."

What exercise increases vertical the most? ›

Strength begets power, which leads to a better vertical, and there's no better exercise for increasing lower-body strength than the classic barbell back squat.

What is the fastest way to increase vertical? ›

It goes without saying: If you want to jump higher, you need to train your jump on a regular basis. And the best way to do that is through plyometrics, or jump training. Plyometric exercises, like depth jumps, box jumps and jumping lunges, target your fast-twitch muscle fibers.

What is Daisy Ridley salary? ›

Daisy Ridley – US$9 Million

She now enjoys an estimated net worth of US$9 million. It was reported that she made around US$100,000 to US$300,000 for the first Star Wars project and bought a posh flat in Primrose Hill with her early pay cheques.

Is Rey vegan? ›

As if we needed another reason to love the sweetheart of the newest Star Wars Trilogy, she's now told the press that she is vegan. The news that Star Wars actress Daisy Ridley follows a vegan lifestyle surfaced during the press tour for the newest film.

What is LeBron James training? ›

LeBron takes 30 minutes to an hour of spin fitness classes coupled with supersets of plyometric exercises. These include step climbing, lunges, push-ups, jump squats, push-up hops, and skipping.

What is The Rock's daily diet? ›

His usual diet

While each day will vary, the Rock sticks to main staples in his diet, such as lean proteins (cod, steak, chicken, eggs), complex carbs (rice, potatoes, oatmeal), and mixed vegetables.

What does Steph Curry eat in a day? ›

He starts his day with a fresh smoothie or avocado toast followed by a healthy breakfast containing vegetables, protein or a healthy starch cooked by his wife. He loves making his own sandwiches for lunch, which consist of chicken or seafood, and some seasonal fruit along with it.


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