Amanda Cerny Workout Routine and Diet Plan

Amanda Cerny is a popular model, actress, and a passionate fitness lover. Her Instagram, Facebook and Youtube channels boats of more than 25 million followers across the globe. She started by sharing her self directed, self-written and self-produced comedies on her vine channel. It was from there that she was able to further her career and comedy into films and Tv and becoming the face of Guess too.
After noticing a strong pull from her fans on fitness, she launched her own channel called, @cernyfit on Instagram. She uses this channel to solely display her dedication to maintain her lean physique. With a huge amount of requests from her followers, she has started her Cerny Fit Fitplan app with other celebrity trainers and experts. With this brand, @cernyfit, she aims to attract men and women with efficient, at home, and limited equipment workouts in order to guide them to reach their fitness goals.
Cerny began modeling when she was just 15 and became extremely popular with her short comedy vines too. Few of her sponsors include Paramount Pictures, Tinder, and Guess Jeans. Besides this, there is also a humanitarian side to her which she brings to the world by doing a lot of charity.  She constantly travels to a lot of areas affected by disasters such as Puerto Rico and Haiti.

Even though many people have heard of her before, but still there are some of you who might not be 100% sure who exactly she is or why we decided to take a look at how this famous personality takes care of her own body.

Amanda Cerny Statistics

Birth Year: 1991

Birth City: Pennsylvania

Age: 27 years

Height: 5 feet 7 inches

Weight: 125 lbs

Breast Size: 34 Inch

Waist Size: 24 Inch

Hips Size: 34 Inch

Amanda has featured in many fitness magazines in the past, but what truly made her iconic and someone worth talking about is that she became a Playboy model later in her modeling career. Another thing that is unusual about her is her own brand, The Play Foundation. It is not related to modeling, whatsoever, but an organization that she established to provide children with emergency services when they need it.

It was always a well-known fact that Amanda deeply cares for society as she is often seen indulging in programs to help the less fortunate.

Amanda Cerny As A Fitness Guru In The Industry

The main topic of discussion is Amanda as a fitness lover. However, it has a deep relation to her modeling career too. It is important because it gives a direct view of why she is seen as a famous figure in the first place.

Amanda Cerny is often referred to as one the woman with the greatest body and we can’t really argue with that. There’s no doubt about the fact that she has an incredible body along with her beautiful looks. She used both of them to post videos online, especially on her Youtube channel where she shares a lot of videos n how to maintain fitness, exercise tutorials, and dieting tips, well of course, besides her comic parole.

But, here’s a look at her own workout routine:

Amanda Cerny Workout Routine

The credits for Amanda’s involvement in fitness came probably from her mom who is a martial arts master, and Cerny wanted to be just like her. She got her first black belt in taekwondo when she was just 11 years old. She also had dreams of joining the CIA (which are currently shelved).

Besides, she is also a daredevil. A dazzling one. Cerny is a self-described ‘thrill junkie,’ and did a 120 mph free-fall jump out of an airplane. She invented a sport called mountain blowing.

Although she posed for Playboy to jumpstart her career in acting, it did not help her as much that she was shopping for. A friend suggested her try Vine which actually did help her gain attention.

What Amanda Cerny Does In her Day?

Staying Toned

Cerny mainly uses bodyweight exercises to stay in lean shape. However, she sometimes lifts weights, but they are not as heavy. She tries to do more reps in order to gain muscles and help tone.

Train to Burn (Fat)

She is a big fan of circuit training in order to burn fat. She tries to do more reps every circuit.

Abs Are Made In the Kitchen

She believes that abs are made in the kitchen. So she follows a clean diet strictly to help her get those abs. But she does some exercises to tone them.

Yoga Master

Cerny is a yoga fan and posts a lot about yoga.

Daily Dose of Cardio

Cerny does cardio every single day to burn fat. She includes activities such as running 5 miles or going head-to-head with the stair machine.

Amanda Cerny HIIT Workout

One of the things that do the work for her and burns every extra calorie that she doesn’t need is her HIIT or circuit training. Amanda Cerny HIIT workout consists of doing 30 seconds of workout and then taking rest for every exercise.

  • Sumo squats
  • Bridge kick
  • One leg bridge kick
  • Plank lifts
  • High knees
  • Mountain climbers
  • Jump rope
  • Jumping jacks
  • Push-ups
  • Repeat that 2 more times

An Amanda Cerny Glute Workout

Here is a sample from Amanda Cerny’s Guess campaign. This workout follows training using total body weight and no equipment. Therefore, it is ideal for someone who wants to do it at the comforts of their home and not hit the gym. Try doing this circuit with a limited amount of rest in between the sets for a bit more challenge. Adding a few more sets totally depends on your fitness levels.

You don’t need any special equipment for these exercises. To increase the intensity, only rest briefly between sets.

  • Mountain climbers: 4 sets x 30 seconds
  • Bridge lift: 4 sets x 30 seconds
  • Leg raise: 4 sets x 30 seconds
  • Forward lunge: 4 sets x 30 seconds
  • Sumo squat jump: 4 sets x 30 seconds

An Amanda Cerny Ab Workout

Amanda is known for her fit physique and her toned abs. Now you should know that this workout is just one step to getting abs like Amanda. For her, the biggest truth is that abs are made in the kitchen. Remember to keep eating clean and try this 8-minute plank challenge for shredded abs.

  • Standard plank: 2 minutes
  • Rest for 30 seconds.
  • Side plank: 2 minutes
  • Rest for 30 seconds.
  • Other side planks: 2 minutes
  • Rest for 30 seconds.
  • Finish with another 2-minute standard plank.

This may seem like a simple two exercise workout, but it will leave your abs on fire! Begin by doing the standard plank for 2 minutes. Then, rest for 30 seconds before doing the side plank for 2 minutes. Switch to your other side for 2 minutes, then rest for 30 seconds. Finish with a 2-minute standard plank to complete the 8-minute challenge.

An Amanda Cerny Home Workout

The below workout is a high-intensity training session you can do at home or in the gym. It should only take about 12 minutes in total – which means it’s a great option if you’re always on the move. Hop on the treadmill or elliptical for 5 minutes before you begin, as a great warmup exercise.

This is a high-intensity workout you can do at home. It only takes 12 minutes. Warm-up with 5 minutes of cardio before beginning.

  • Do 15 of each:
  • Thrusters (with dumbbells)

  • Burpees
  • Front raise (with dumbbells)
  • Ab crunch

Rest for 30 seconds, then do another round. Do as many rounds as you can in 12 minutes.

There are no amount of sets for this workout. All of the above exercises equal one round. After you have completed them, rest for 30 seconds. The goal for this workout is to do as many rounds in 12 minutes. You will only need a pair of dumbbells for the thrusters and front raises.

The workout routine that Amanda Cerny follows is a mixture of circuit training, weight training, yoga, and some cardio exercises. She workout out for 5 to 6 days a week and take a rest on the seventh day, which is mostly Sunday, to recover her strength. She loves fitness so much that now you can even get her fitness plan or the workout that she will show you according to your body requirements on the FIT PLAN app.

Amanda Cerny Cardio Routine

Amanda Cerny loves to do some cardio and get her heart rate pumping. She loves to run or do some Stairmaster in the gym. She likes to take her time on the machine and likes to focus on the quality over quantity. Therefore it is all about going hardcore and burning those calories efficiently. She makes sure not to go too fast while running because it is all about how far she can run.

She runs or does Stairmaster for at least 40 to 50 minutes every day on an average. She likes to include her cardio in her HIIT workouts too.

Amanda Cerny Yoga Exercise

Another thing that keeps Cerny fit is her love for yoga. Amanda Cerny loves doing yoga almost every day and that not only helps her get that amazing shape, but flexibility, agility, and toned muscles too. She performs a full-body yoga session and gets all her body muscles in movement. She does yoga for an hour so that’s how we know that it is a huge part of her fitness routine.

Weight Training

Amanda Cerny’s weight training routine is divided into upper-body, abdominal, and lower-body workouts along with some HIIT workouts that she does occasionally. She does a lot of combination of exercises that target every muscle of her body. While lifting weights, she makes sure not to lift too heavy but increases her reputation. For her, the goal is not to get bulky, but stay lean and toned.

Amanda Cerny’s weekly routine incorporates all the major muscles. She does upper-body on Monday and Thursday, her abdominal body workout is done on Tuesday and Friday, and her lower-body workout comes on Wednesday and Saturday.

This is all about the “Amanda Cerny Workout” Plan. But since she says that abs are made in the kitchen, here’s a look at what Amanda Cerny’s diet plan looks like!

Amanda Cerny Diet Plan

Amanda Cerny has been a vegan since 2014 and that means her diet is plant-based and excludes any animal products like milk products or honey.

She did a video where she showed her followers to clean their house by using mean. The implication was that meat contains dangerous chemicals like ammonia in ground beef and bleach in chicken.

She makes sure she is getting proper nutrients by following a vegan diet and so she goes for a blood test three times per year to check her nutrient levels. She eats 5 times per day, with snacks being things like a piece of fruit or edamame.

Amanda Cerny Diet Details

Basic Breakfast

Breakfast for Cerny is often vegan pancakes with peanut butter and berries or toast with PB and chia berry jam.

A Light Lunch

Beans are a common component of Cerny’s lunch menu, along with a salad.

Simple Snacks

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#TeamCerny, have I got a treat for you! I'm putting a spin on chips and salsa and your tastebuds are going to thank me😜. This Corn Salsa has just the right amount of sweetness to it that pairs perfectly with homemade Zucchini Squash Chips, yum! It's a fiesta favorite of mine that I'm sure you'll love, too, CORN SALSA INGREDIENTS: – 1 carton of cherry tomatoes, diced 🍅 – 1/4 red onion, diced – 1 cup bell peppers, chopped (I love a variety of colors here!) – 2 ears fresh corn🌽 – 1 sprig of basil, chopped🌿 – 1 lime, juiced (optional) In a serving bowl, combine all the ingredients by stirring. For a little more zing, I suggest adding some lime juice. Bring out the flavors! If you're feeling spicy, toss in a jalapeño🌶. Allow the salsa to marinate for about 20 minutes. ZUCCHINI SQUASH CHIPS INGREDIENTS: – 2 zucchinis, cut into slices🥒 – 1 squash, cut into slices The Zucchini Squash Chips can be prepared either raw or baked. For raw chips, place your 1/4-inch-thick rounds of zucchini and squash in a large bowl and fill with cold water and 1/4 teaspoon of salt. Cover and chill for 30 minutes. Drain and pat dry with paper towels and serve. For the baked option, preheat the oven to 350 degrees. Place zucchini and squash rounds on a baking sheet and drizzle olive oil over them and season with salt and pepper. Bake for 15 mins. Serve them up with your corn salsa and you've got a party snack that can't be beat.

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Cerny will snack on things like fruit, edamame, seeds, and popcorn.

Cheat Day

Cerny may occasionally have a cheat day, but says she’ll quickly get back on track. Her favorite, you ask? It’s her mom’s homemade chocolate chip cookies.

Cerny on Eating Bananas: ‘Never maintain eye contact while eating a banana.’

She does not obsess over her food but tries to eat as healthy as possible. She says, ‘Do not obsess over food.’

When it comes to weight loss, the key component for her is motivation. She says, ‘Stay self-motivated,’ because no one else is going to do that for you. She eats very healthily. And here’s why, ‘I eat healthy because it makes me feel good,’ she says. However, she asks to eat in moderation even if it is healthy food. For example, she says, ‘Do not go crazy on nuts.’

What to Avoid:

This is a list of what Amanda Cerny typically avoids in her daily diet:





Animal Products

Junk Food

Refined Foods

Processed Foods

Artificial Ingredients

Amanda has never really revealed exactly what she eats each day. But we do know from her Instagram and other social media accounts that she eats intuitively and sticks to a vegan diet. Amanda will enjoy a cheat meal every once in a while but quickly gets back on track. Below is a sample meal plan for the Amanda Cerny diet.

Her total calorie goals are somewhere between 1,200 to 1,500 calories per day and she sticks to that. She mostly has her cheat meals during the weekend and so she eats quite clean during the weekdays to balance it off.

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A large body of evidence shows the risk of a range of health conditions is reduced as we eat more fruit and vegetables. LET THY FOOD BE THY MEDICINE!🥕🥦🍋❣️(( ps to critique myself a bit , I really should start using more reusable produce bags besides Just my normal reusable grocery bags that I already use at checkout 🧐Every little change counts. I mean, Cutting out buying single-use plastic water bottles alone has already made my life so much easier ! My water filter is the best thing ever. Makes for A lot Less plastic to have to take out and recycle, less money spent, less shopping trips and a positive environmental impact! It also inspires me to drink more water because I can easily get to it every day from my sink and it tastes even cleaner! Most bottled water is filled with chemicals from the plastic packaging it’s sitting in. Depending on your location of course… a lot of times bottled water is filtered in the same way, if not less than your at-home water filters!

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Day One

  • 1st meal: 2 vegan pancakes, 1/4 cup blueberries, 1 tbsp peanut butter
  • 2nd meal: 3/4 cup edamame pods, seasoned with a pinch of sea salt
  • 3rd meal: White bean and avocado toast with sliced cucumber
  • 4th meal: 1 small piece of fruit
  • 5th meal: Falafel salad with lemon tahini dressing

Daily Nutrition : 1,221 calories | 137 g carbs | 59 g fat | 50 g protein

Day Two

  • 1st meal: English muffin with peanut butter and chia berry jam
  • 2nd meal: 1/2 cup edamame pods, seasoned with a pinch of sea salt
  • 3rd meal: 4 cups of fresh white bean and vegetable salad
  • 4th meal: Black bean and quinoa bowl

Daily Nutrition : 1,220 calories | 153 g carbs | 53 g fat | 48 g protein

Day Three

  • 1st meal: Toast with 1 tbsp peanut butter and banana
  • 2nd meal: 2 tbsp of pumpkin seeds
  • 3rd meal: Fresh green salad with edamame and beets
  • 4th meal: 2 cups of air-popped popcorn
  • 5th meal: 1 1/2 cups of roasted cauliflower and potato soup, whole wheat pita, and 1/3 cup hummus

Daily Nutrition : 1,210 calories | 132 g carbs | 57 g fat | 49 g protein

Day Four

  • 1st meal: 2 vegan pancakes, 1/4 cup blueberries, 1 tbsp peanut butter
  • 2nd meal: 1 small piece of fruit
  • 3rd meal: 1 1/2 cups of roasted cauliflower and potato soup, whole wheat pita
  • 4th meal: 2 tbsp pumpkin seeds
  • 5th meal: stuffed sweet potato with hummus dressing

Daily Nutrition: 1,222 calories | 177 g carbs | 41 g fat | 51 g protein

Day Five

  • 1st meal: English muffin with peanut butter and chia berry jam
  • 2nd meal: Vegetable sandwich with hummus
  • 3rd meal: 1/2 cup edamame pods, seasoned with a pinch of sea salt
  • 4th meal: 1 cup of chickpea curry and 1 cup of quinoa

Daily Nutrition: 1,210 calories | 149 g carbs | 50 g fat | 44 g protein

However, make sure that this diet is based on her body statistics and activity levels. If you want to follow a similar diet, you may increase or decrease the amounts of calories according to your own statistics and activity levels throughout the day. Every individual has their own body requirements and responds to how their body feels.

That is all about how Cerny keeps it fit and lean throughout the day. We see, most of her focus is not on her workouts but on her diet instead. She makes sure to eat a lot of clean food and not let herself starve. She tones her body with few high-intensity exercises which she does regularly. Clearly, looking at her routine makes it feel like it is not really that difficult to approach fitness after all.

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