Emily Skye’s Workout and Diet Plan to Stay Fit and Shredded

The internationally renowned Gold Coast-based Aussie fitness expert Emily Skye is about overall wellness and body-positivity, making everyone comfortable in their own skin, and at the same time building self-confidence. Eight years ago, the 32-year-old model-turned-trainer only weighed 47 kilos and was typically underweight, unhealthy, and depressed. However, with firm determination and hard work, Emily has transformed herself from a skinny model to a strong, glamorous fitness trainer with millions of fans around the globe. Here we share how the beautiful trainer built her shredded abs, a sculpted pair of legs, and an enviable buttock.

Emily Skye Body Stats

Height: 173 cm (5’8”); Weight: 47 kg (103 lbs) in 2008, 60 kg (132 lbs) in 2016

Bust: 34”; Waist: 24”; Hip: 35”

Emily Skye Workout Routine

In an interview, Emily said she was not happy with her life as a model, and everything she tried doing did not make her happy. She was always trying to be skinny, which is why she was starving herself of nutritious food. Emily suffered from depression and was out of shape because of her poor dietary habits and excess cardio workouts. However, her mindset changed when she met her boyfriend, Declan Redmond.

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

Emily Skye Workout

5 Day Bikini Body Training Schedule

Monday: Full Body Workout

• Warm up exercises including jumping jacks, static high knees, running in place, and hip openers (5 min; rest time reduced between sets)
• Burpee/modified burpee (sets: 3; reps: 30, 20, 10; rest 1 min between sets)
• Kettlebell swing (sets: 3; reps: 20, 15, 10; rest 1 min between sets)
• Russian twist (sets: 3, reps: 30, 20, 10; rest 1 min between sets)
• Dumbbell biceps curl (sets: 3; reps: 20, 15, 10; rest 1 min between sets)
• Mountain climber (sets: 3; reps: 30, 20, 10; rest 1 min between sets)
• Cooldown (full body stretch)

Tuesday: Core, Glutes, Legs Workout

• Warm up exercises including jumping jacks, static high knees, running in place, and hip openers (5 min; 60 sec rest between sets; rest time reduced between sets)
• Air squat (sets: 4; reps: 15)
• Gliding-plate burpee (sets: 4; reps: 14)
• Gliding-plate mountain climber (sets: 4; reps: 14)
• Gliding-plate reverse lunge (sets: 4; reps: 14)
• Gliding-plate rope climb (sets: 4; reps: 12)
• Dumbbell hip thrust (sets: 4; reps: 12)
• Cooldown (full body stretch)

Wednesday: Shoulders, Triceps, Glutes, Legs Workout

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

Thursday: Rest

Friday: Core, Back, Legs Workout

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

Saturday: Chest, Triceps, Core, Glutes, Legs Workout

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

30 Day Ab Shredding Workout

It consists of cardio, upper body, lower body, and full body workouts.

Upper Body

Do each of the followings for 30 sec

• Standing military press
• Bent over row
• Bicep curl
• Triceps kickbacks

Lower Body

Do each of the followings for 30 sec

• Dumbbell front squat
• Dumbbell deadlift
• Curtsey lunge
• Dumbbell glutes bridge

Core

Do each of the followings for 30 sec

• Figure 8s
• V-ups
• Russian twist
• Butterfly kicks
• Lying leg crossovers

Full body

• Modified burpee (reps: 15)
• Mountain climber (reps: 30)
• Alternating spider climber (reps: 30)
• Leg lowers (reps: 10)

Emily Skye Diet

Emily believes in clean eating, which means feeding the body with adequate amounts of nutrients. She does not follow a vegan diet or a paleo meal plan but packs her meals with whole foods like dark leafy greens, lean meat, sweet potato, nuts, seeds, brown rice, etc. She steers clear of processed food or foods rich in sugar and carbs. She ingests a little amount of fat coming from foods like avocado, olive oil, coconut oil, salmon, nuts, and seeds. According to Emily, good fat helps rebuild cells and assists in the proper functioning of the brain.

Emily Skye Meal Plan

• Breakfast: Grilled whitefish, cooked mushrooms, zucchini, and asparagus
• Morning Snack: Handful of almonds, chocolate protein balls (homemade)
• Lunch: Salad containing kale, goat cheese, and spinach with smoked salmon
• Evening Snack: Homemade green smoothie or hummus, vegetable sticks
• Dinner: Brown rice with grilled chicken, chili, and yellow curry sauce

Video: Fitness Model Emily Skye Workout