Kendall Jenner Diet And Workout Routine

Kendall Jenner is a model, social media personality and socialite from the USA. She started modelling fairly early and featured in many commercial print advertisements as well as photoshoots. Kendall rose to fame through the reality television show Keeping Up with the Kardashians and she has appeared in many high profile advertising campaigns, magazine covers, editorials and she is also a brand ambassador of a high-end cosmetics company. This is her complete biography, diet regimen, workout and statistics.

Statistics

Image via Kendall Jenner Instagram

Biography

Kendall Jenner was born in Los Angeles, California to former Olympic champion Bruce Jenner (now known as Caitlyn Jenner) and Kristen Jenner. She has a younger sibling and eight older half siblings. Kendall started her schooling at the Sierra Canyon School in LA but switched to homeschooling later to pursue an early modelling career. Although she started modelling early, Kendall really became popular in 2007 when she started appearing on the reality TV series Keeping Up with the Kardashians along with her family members. The show shed light on the family members’ personal as well as professional lives.

Kendall was signed by Wilhelmina Models, a modelling and talent agency, when she was 13 years old. She got many modelling assignments as a result and continued to make progress. By 2015, she became one of the highest paid models and Forbes officially listed her as the highest paid model of the year 2017.

Kendall Jenner has led several successful business ventures and also created a lifestyle brand Kendall+Kylie with her sister Kylie Jenner. The 27-year-old also participates in philanthropic initiatives. She has set up an EBay account to auction her old clothes. The money earned from the sales is donated to the Children’s Hospital in Los Angeles. This is, of course, one of the several ways through which Kendall Jenner has tried to give back to society.

Kendall Jenner Training Regimen

Kendall Jenner trains with famed celebrity fitness coach Gunnar Peterson. He has worked with celebrities such as Jennifer Lopez and Angelina Jolie to name a few.

Kendall is an early bird as she wakes up at around 6:00 AM. Workout is the first thing she does in the morning. The 27-year-old typically heads out to the gym at 7:00 AM and works out for an hour or less to maintain a toned physique and stay in shape. Kendall Jenner does not train excessively for hours and hours. However, she lifts weights and does bodyweight exercises to gain and maintain muscle mass. Kendall Jenner does not use extremely heavy weights for lifting. Instead she uses moderate weights that enable her to do at least nine reps of the particular exercise.

Additionally, she likes to do a lot of ab exercises to stay lean. Most of her ab workouts are bodyweight exercises. She typically follows a pattern during her abs exercises and does every exercise for 30 seconds before moving on to the next one. Although she prefers to do resistance exercises over cardio-intensive work like running, Kendall does do cardio occasionally. She also takes kickboxing and hot yoga classes from time to time.

Kendall Jenner Workout

Although Kendall Jenner’s daily workout routine is not available, this is the abs workout that Kendall prefers to do for a strong core and a toned midsection.

Forearm Planks (30 seconds)

• Start in the push-up position with your weight on your toes and palms.
• Slowly touch your elbows to the ground so that the forearm – from palms to elbows – are flat on the ground.
• The body should be straight from head to toe without a bend at the hip or knee joints.
• Hold the position for 30-second duration and feel the tension in the core.

High Planks (30 seconds)

• Start with the push-up position with your weight on your toes and palms.
• Hold this position for 30 seconds. In addition to the core, this variation of planks stimulates the shoulders as well as arms.

Side Plank (15 Seconds)

• Lie down on your right side and place the right elbow on the ground. The elbow should be at the shoulder level.
• Lift your hips so that the right toe and right forearm – from elbow to palm – are the only points of contact with the ground. The rest of the body is in a straight line from head to toe. Do not let the hips sag down.
• Hold this position for 15 seconds to stimulate the core muscles on the side. switch over to the left side, repeat the process.

Side Plank Knee to Elbow Crunches (5 Reps Per Side)

• Start with the side plank position on the right side as explained in the previous exercise.
• Bring your left elbow and left knee together to crunch above the torso. Return to the side plank position. This counts as one rep.
• Do total five reps on the right side, switch over to the left side and do five reps again.

Bird-Dog High Plank

• Start with the high plank position or the push-up position.
• Lift your right hand directly in front of you. Lift your left leg directly behind you in a straight line.
• Hold this position for 15 seconds and repeat it with the left hand and right leg for 15 seconds.

Rocking Plank (15 Seconds)

• Start with the forearm plank position where your forearms (from elbows to palms) and the toes rest on the ground while your entire body from head to toes is in a straight line.
• Transition into the high plank position so that your entire body weight is supported on palms and toes.
• Shift your weight forward so that the shoulders are now over the palms and your feet roll forward at the ball of the foot. Return to the normal high plank position. This way, the core works continuously to stabilize your body as you shift your weight continuously.
• Keep repeating the back and forth movement for 15 seconds.

Knee-to-Elbow Plank (5 reps per side)

• Start with the forearm plank position once again.
• Lift your left knee and bring it forward to meet the left elbow without breaking the posture.
• Return the foot back in the plank position and repeat the process with the right knee.
• This counts as one full rep.
• Repeat the process with both knees a total of five times.

Standard Crunches (20 reps)

• Lie down on your back. The knees should be bent so that the feet are resting flat on the floor.
• Put your palms behind your head.
• Lift your head and torso up in the air by squeezing the core. You should do the movement strictly through the core and not by lifting your head using the neck muscles.
• Return to the starting position.
• Repeat the movement for 20 reps.

Bicycle Crunches (30 seconds)

• Start with the standard crunch position – feet resting on the floor with bend in the knee and palms behind the head.
• Extend your legs out so that the feet are slightly up in the air and knees are not bent.
• Lift your torso up so that the hips are on the floor. The upper body and the lower body should form a wide V-shape.
• Bring your left knee towards your chest and bring your right elbow to meet the knee.
• Return to the wide V-shape position. Repeat the process with your right knee and left elbow. This counts as one rep.
• Keep repeating this process for 30 seconds.

Vertical Crunch (20 seconds)

• Lie down flat on your back. The legs should be straight and the arms should be spread out on sides at the shoulder level.
• Lift your legs up as much as possible and bend the knees slightly if required to facilitate this. At the same time, bring your hands up and try to touch the toes with the fingers. Feel the core squeeze as you lift the hands and legs.
• Repeat the process for 20 seconds.

Frog Crunch (15 reps)

• Lie down on your back and join the feet together by spreading out the knees so that the lower body forms a diamond shape.
• Keep your palms behind the head similar to the standard crunch.
• Lift your torso by squeezing the core and bring your knees towards the chest to meet the elbows. Do not let the feet separate from each other.
• Return to the starting position. This counts as one rep.
• Repeat the process for 15 reps.

Twisted Crunches (15 reps)

• Lie down on your back. The knees should be bent so that the feet are resting flat on the floor.
• Place the palms behind your head.
• Lift your torso by squeezing the core and twist the torso towards the right side so that the left elbow faces towards the right knee. Return to the starting position.
• Lift your torso but this time, twist the torso toward the left side so that the right elbow points towards the left knee.
• Repeat the process for 15 reps on both sides. You should feel the obliques and the core fire up.

Single Leg Lifts (15 per side)

• Lie down on your back and keep the arms to the side. Legs should also be stretched in the opposite direction from one another.
• Lift the left leg in the air slowly as high as you can. Return it slowly to the starting position.
• Pay attention to make sure that you don’t feel the stress in the lower back as you lift. You should feel the stimulation in the lower abdominal muscles.
• Repeat the process with the right leg and do 15 reps with each leg.

Kendall Jenner Diet

You guessed it right. Kendall Jenner follows a healthy diet that focuses on achieving a perfect balance between protein, fats and carbohydrates. Kendall is not extremely particular about her food choices and she does not adhere to any specific type of diet such as vegan, paleo or keto for example. Her diet consists of simple everyday ingredients that most of us can easily find in our kitchen. Occasionally, she does indulge in high-calorie foods like fried chicken or pizza in moderation. Kendall keeps her blood sugar levels steady with healthy snacks like hummus, chips, guacamole and veggies.

Kendall does not restrict or eliminate any foods from her diet. However, she tries to keep cheese consumption in check to have a clear skin. Sufficient water consumption is also an important component of her dietary preferences.

Kendall often promotes detox teas on social media and it is an essential component of her dietary habits. On some days, she drinks up to 12 cups (2.8 liter) detox tea to remove the toxins from the body.

To sum up, Kendall Jenner keeps her diet simple yet beneficial for her health. So without further delay, let’s explore what her typical day of eating looks like.

Breakfast

Kendall Jenner starts her day with a healthy combination of protein, fats and carbohydrates. Usually her breakfast consists of avocado, eggs and toast which are healthy food choices for the macronutrients. However, she also eats Greek yoghurt with fruits for breakfast occasionally and chooses to go with a bowl of oatmeal as well.

Overall, her breakfast consists of:

• Avocado
• Eggs
• Toast

Or

• Greek Yoghourt with Fruits

Or

• A bowl of Oatmeal

Lunch

A chicken and rice meal is the staple of Kendall Jenner’s lunch. Once again, it helps her consume a balanced portion of protein, fats and carbohydrates.

Typically, it includes:

• Grilled Chicken
• Brown Rice
• Vegetables

Snacks

Kendall Jenner prefers snacking on:

• Hummus
• Veggies
• Chips
• Guacamole

Treats

Frozen Yoghurt is Kendall Jenner’s favorite treat. However, she is mindful of the amount and only treats herself with it once or twice a week. A tart Greek yoghurt is her preferred choice. It is also a wise one as the tart Greek yoghurt has relatively less sugar and more protein compared to other frozen yoghurts. Apart from the frozen yoghurt, Kendall also likes to indulge in Justin’s peanut butter cups and Twix bars once in a while.

Dinner

Kendall Jenner tries to have her dinner as early as possible and avoids eating after 6 PM in the evening. She does like to surround herself with friends to lift her spirits. Therefore she goes out for dinner with friends once or twice a week. She likes to eat Sushi or Margarita Pizza. As mentioned before, Jenner likes to eat dairy products such as cheese, butter and milk in absolute moderation. Therefore she opts for vegan spaghetti at times.

Kendall does not cook all that often apart from her typical avocados, eggs and toast breakfast. However, when she is home for dinner, Jenner loves to cook one particular recipe that is delicious, nutritious yet simple. The 27-year-old once explained that she has all the ingredients required for this recipe at hand and it is a dish that she ‘could eat for every meal’. The ingredients for the recipe include:

• Fettuccine 16 oz
• Half  onion, chopped
• 1 bag frozen peas
• 1 clove minced garlic
• Half cup grated Parmesan
• Salt and ground pepper
• Half lemon

To conclude, Kendall Jenner’s lifestyle is not a design of extremely restrictive dieting practices or impractical workout routines that busy individuals cannot dedicate their time to. Instead, it is an excellent example of how moderation and consistency can take you a long way.

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