Kemba Walker Workout Routine and Diet Plan

Kemba Hudley Walker who was born May 8, 1990, is an American trained basketball player for the Boston Celtics of the National Basketball Association (NBA). Walker was selected ninth overall by the Charlotte Bobcats in the 2011 NBA draft. He grew up in The Bronx, New York. After finishing Rice High School in 2008, he moved on to take part in college basketball for the Connecticut Huskies. In their 2010–11 period, Walker was the country’s second-leading scorer in college basketball and was called the consensus First Team All-American; he also led the Huskies to the 2011 NCAA championship and insisted the tournament’s Most Outstanding Player award. Walker has been a four-time NBA All-Star.

Kemba Walker

Kemba Walker is the point guard for the Boston Celtics and he has been in the limelight following 2015 when he obtained a season-high average of 39 points and his history of 52 points in 2016. Kemba Walker is currently working hard for Boston Celtics and exercising steadily harder. So let’s review the workout system and diet strategy he obeys.

In this study, we concentrated on Kemba Walker’s workout routine, Kemba Walker’s diet plan, Kemba Walker’s fitness training, Kemba Walker’s meal plan, Kemba Walker’s gym habits, Kemba Walker’s age, Kemba Walker height, Kemba Walker daily routine, and other physical stats.

Kemba Walker Statistics


  • Position: Point guard
  • League: NBA
  • Born: May 8, 1990 (age 30)
  • Place of Birth: Bronx, New York
  • Nationality: American
  • Listed height: 6 ft 0 in (1.83 m)
  • Listed weight: 184 lb (83 kg)
  • Wingspan: 1.92 m

Kemba Walker Awards and Achievements


  • 4× NBA All-Star (2017–2020)
  • All-NBA Third Team (2019)
  • 2× NBA Sportsmanship Award (2017, 2018)
  • NCAA champion (2011)
  • NCAA Final Four Most Outstanding Player (2011)
  • Consensus first-team All-American (2011)
  • Bob Cousy Award (2011)
  • Big East Tournament MVP (2011)
  • McDonald’s All-American (2008)
  • Second-team Parade All-American (2008)

Kemba Walker Workout Routine


The workout cycle of Kemba Walker turns more around the court than outside the court in the gym and anywhere else that he likes it to be. He begins with lots of warm-up drills and stretching with other basic exercises to cool down.

Kemba Walker Workout includes-


Kemba Walker beings his workout by dribbling. He starts from the front of the court to the back by dribbling and then from side to side. He also practices with a resistance band where his trainer or coach holds one end from outside the court and Kemba Walker holds the other end while he dribbles the basketball from one side to another and then comes back with the help of the resistance band.

Ball handling

Ball handling is a very important part of Kemba Walker’s workout routine. He practices a lot of ball handling drills like dribbles, passes, and other drills while he makes sure that the ball does not slip or drop from the hands.

Form shooting

Form shooting is surely a powerful limit and must-have item for a point guard. Without a decent form point, the guard will be ineffective while attempting to score from the 3 pointers. So Kemba Walker does loads of form shooting from each side of the court.

One with the defender to shoot

He exercises to get through a defender with various methods and accelerating past him to do a shot.


Step back shot

The step-back shot is where the professional swiftly takes one step back to secure a rift between him and the competitor to obtain a shot.

Floater shot

The flower shot is the shot point with more limited shining and rotation that goes with an arc in the net while doing this the form and methods that weigh the most.

One step kickback

It’s very similar to step back but this moment he jumps back up with one leg and the leg he bounced off is put forward then performing for a shot.

Step back elbow jab shot

It’s an identical exercise that is similar to kicking back but in this event, you use your elbow as a punch to put your defender away and then go for a point.


Weight training

Kemba Walker also doe a lot of weight training which is a p[part of his daily routine. He goes to the gym every single day and works out using heavyweight. The reps are not too much but for every single rep that he does, he makes sure that it is worth it. The main aim for him is to work his legs, calves, core, and glutes when he works on his lower body.

For Agility drills, you can do these:

  • Agility ladder
  • Agility cones
  • Court running
  • Agility step
  • Side to sidestep

Kemba Walker Weight Training

In weight training, Kemba Walker normally does the simple compound movement training with any isolation movement training. As he’s a professional, there is a great chance that every set of his training is more about explosiveness than load or reps. So you can do just a simplistic round five days a week to get a body like him, but be sure you don’t lift light weights, keep your range close to your max.

Monday and Wednesday Kemba Walker Workout Routine


Upper body

  • Neck exercises of 6-10 reps, 1 set
  • Standing shoulder shrug of 6-10 reps, 1 set
  • Incline press of 6-8 reps, 3 sets
  • Incline flat bench press of 8-10 reps, 3 sets
  • Close grip pull up of 8-10 reps, 1 set
  • Machine pullover of 6-10 reps, 1 set
  • Dumbbell lateral raise of 6-10 reps, 2 sets
  • Dumbbell front raise of 6-10 reps, 2 sets
  • Seated cable row of 6-10 reps, 1 set
  • Seated cable scapular retraction of 6-10 reps, 1 set
  • Machine chest press of 6-10 reps, 1 set
  • Incline machine chest press of 10 reps, 1 set
  • Lat pull-down of 6-10 reps, 1 set
  • Machine overhead press of 6-10 reps, 1 set
  • Machine row of 6-10 reps, 1 set
  • Machine reverse flye of 8-10 reps, 1 set
  • External rotation of 6-10 reps, 1 set
  • Internal rotation of 6-8 reps, 1 set
  • Triceps press down of 6-8 reps, 1 set
  • Cable curls of 3-4 reps, 2 sets
  • Hand grippe of 3-4 reps, 2 sets
  • Wrist flexion of 6-10 reps, 1 set
  • Wrist extension of 6-8 reps, 1 set

Tuesday and Thursday Kemba Walker Workout Routine kemba-walkekemba-walkerr

Lower body

  • Dead-lift of 6-8 reps, 2 sets
  • Squats of 6-8 reps, 2 sets
  • Romanian deadlift of 6 reps, 2 sets
  • Glute-ham raise of 6-10 reps, 2 sets
  • Leg press of 6-8 reps, 2 sets
  • Leg curl of 6-10 reps, 1 set
  • One leg press of 6-8 reps, 1 set
  • Dumbbell step-up of 3-4 reps, 2 sets
  • Lunges of 6-8 reps, 2 sets
  • Leg curl on an exercise ball of 4-8 reps, 1 set
  • One leg hip extension of 6-10 reps, 1 set
  • The bridge on an exercise ball of 8 reps, 1 set
  • Hip abduction of 6 reps, 1 set
  • Standing calf raise of 6 reps, 1 set
  • Reverse crunches of 8 reps, 2 sets
  • Cable side bend of 8-10 reps, 2 sets

Friday and Saturday Kemba Walker Workout Routine

  • Cardio exercises like running, sports playing, etc

Sunday Kemba Walker Workout Routine

  • Rest day

Kemba Walker has certainly gotten much stronger as when he started NBA. He says that he focuses a lot on what he does and doe not do. He trains hard but the most important thing is to find balance in everyone that he does, Here’s what he said, “I try and stay balanced. I’m one of the smaller guys in the league, so I found it difficult to get over pick and rolls and stuff like that. Guys would overpower me. I knew I had to work on everything. I work on my legs and most definitely my core. I try my best to work on everything though.”


He is not necessarily the kind of person who would like to work out 24/7 and there are times when he has to do it just because he is a player so it is important for his career. But there are times when he enjoys a thing or two. Even when he doe snot, he motivates himself enough. In his words, “Yeah, not really. Something that I enjoy? That’s pretty tough during the season. I enjoy core exercises for the most part. It hurts, but it’s important, so that’s the only reason I enjoy it.”

There are a few moves that he absolutely detests too. Just like normal human beings, even Kemba Walker has some things and some exercise that he would rather pass on than do! Here’s what he says, “With my strength coach, whenever we have a few days between games, we do a heavy lift day. For those days I’m like, ‘aww, man.’ We do heavy dumbbells and stuff like that. That’s the day I’m like, ‘I don’t want to do this, but I have to do it to stay strong.’ During the course of the season, you have to find the days to lift or your body will break down.”


He did an insane triple-over-time game that he played when he was inc College. He was asked about recovery after that but he didn’t seem to do anything special in particular or probably he didn’t even know much about recovery and rehabilitation. He recalls, “Yeah. That was my freshman year, so I didn’t know anything about nutrition or recovery or anything like that. So I probably just ate and crashed.”

He also says that recovery was pretty easy for him to back then and he did not have to struggle too hard but it has been completely different for him now. He has to struggle more. In his words, “It was pretty fast. Like a day or two. I was young, I was 18. It was pretty fast.”

NBA FIT Live Healthy Week presented by Kemba Walker ran from Jan. 21-29 2020 with a particular focus on highlighting the value of healthy living through three simple columns: be active, eat healthily, and play collectively.

Kemba Walker Diet Plan


Presently in his fourth year with the Charlotte Bobcats-turned-Hornets, Kemba Walker has killed any uncertainty about whether he can thrive in the NBA. Despite growing into a saga at UConn after guiding the Huskies to an NCAA Championship in 2011, Walker (6-foot-1, 184-pounds) was deemed too tiny by unbelievers who thought he wouldn’t last in a group of giants. But Hornets proprietor Michael Jordan put his trust in Walker, picking him with the 9th overall pick in the 2011 NBA Draft. His Airness was paid last period when Walker led the Hornets to their first playoff presence since 2010.

Walker struggled arduously to convert his body into one that can take the corporeal discipline of an 82-game NBA regular season and still be fine come playoff moment. He radically altered his food intake and improved his drills to create more power in his legs and core. Just before NBA FIT Live Healthy Week kicked off this season, Walker talked to many magazines about how he shifted his path to health.

The biggest challenge that Kemba Walker faced was his diet as he transformed from his college to actually join the NBA as a professional. He realized the importance of what goes into his body as he got older. He says, ” My diet. When I first got into the league, I wasn’t eating so well. I felt it as I played. I wasn’t fully capable of playing the way I wanted to play because I was tired all the time. As I got a little older and more experienced, I had to change my diet, and it’s helped me a lot. I’m able to be ready for games and feel a lot better. Having a good diet is super important.”


He was eating literally whatever he wanted before he came to the NBA. Even after that in fact, he was not really on board with a healthy diet and occasionally treated himself to a large number of foods. He recalls the time and says, “My rookie year, after games, I would go to Wendy’s. It didn’t work out too well. One time I was playing against Chicago and I had a cheeseburger before the game. I felt so bad during that game, I couldn’t even move. That’s when I realized, ‘Man, I can’t do that anymore.’ I can’t eat a cheeseburger before the game. I’m getting older and things like that, I can’t do that anymore. Especially in this league. This league takes so much energy, so much concentration to play at your highest level.”

Ever since he has changed his eating patterns, he has also shifted his cheat meals. Before the fight to be everything unhealthy but now, it is healthier too. He tasks on some of his healthier cheat meals and says, “One of my favorites is salmon. I love salmon. That’s one of my favorite meals to eat before a game. So I mostly eat salmon, sweet potatoes, and broccoli.”

Kemba Walker actually doe not eat out a lot at least for the last two or three years since he hired a personal chef who is helping him stay on track most of the time. He says, “Yeah, I have a chef. I’ve had one for about two years now. He is the one getting me right.” kemba-walkekemba-walkerr

When he is traveling he has to be mindful of what he is putting in his body. He finds that it is hard to manage that because he usually doe not think about it too much when he is at home with a professional chef who manages his food for him. He explains, “It’s not that much harder. You’ve got to concentrate on just getting it done. At home when you have a chef, it’s easy. But when you’re on the road you have to fend for yourself. Usually, guys are tired and don’t want to get up and get food. You’ve just got to want to do it. As for me, I love to stay in my room. I’m a room service kind of guy. I just order room service all day.”

He also has a pre-game and post-game routine that he likes to follow and shares with his fans. He says, “I wake up and try to eat a big breakfast. Then I come to the arena and have a shootaround. Typically I won’t eat after that. I’ll go home and get a nap in. Right after my nap, that’s when I’ll eat. I try to eat a big lunch. That’s it. Usually, guys eat three times before a game, but I only eat twice.”


The Kemba Walker diet plan is where he had to work in the past years.

Kemba Walker Diet Includes-

  • In a conversation, he said that there were lots of Wendy’s cheeseburgers that he was having which made him play badly during finals. He said ‘ I remember having a cheeseburger before a game and that game he felt super bad and couldn’t play at all.
  • Then he hired a private chef who worked out well for him, he began eating well.
  • The usual method of Kemba walker is he gets up, eats a healthy and enormous breakfast goes to the gymnasium to work out, and after the practice comes back to sleep, and then he again eats a large meal, and then at bedtime, he eats a mediocre or light meal.
  • The Kemba Walker meal is planned by his private chef only.
  • The most prominent hurdle for him was to drop the outside food of eateries while on a road trip with his partners.
  • About Kemba Walker’s diet plan, Now, he consumes only 2 meals before the game night which is not what each professional does but positively, it runs for him.
  • Kemba Walker consumes gallons of water which goes without telling that is one thing every professional does.

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