Linn Lowes Diet and Workout Plan

The Linn Lowes diet is all about eating fresh and healthy foods. Linn enjoys cooking her own meals, because it helps control the nutritional value. Eating out once in a while can be fun, but restaurant meals are known to be much higher in calories. Continue reading for a more detailed look in to Linn’s diet and her approach to fitness.

Who is Linn Lowes?

Linn Lowes is a certified personal trainer and fitness influencer. She was born in Sweden and has been very active all of her life. After battling cancer, Linn used the gym to help gain back her lost muscle mass. She is an inspiration to her loyal followers on social media and helps them get into shape.


  • Height: 5’5″ (165 cm)
  • Weight: 128 lbs (58 kg)
  • Year of birth: 1987

Linn Lowes Diet

Fresh fruits and vegetables are a staple in the Linn Lowes diet. She enjoys cooking her own meals and rarely eats out. This is the easiest way to count your daily calories and keep your diet on track. Remember that Linn does not eat the same foods every day. This is just one example day of eating.

  • 1st meal: Smoothie with one whole banana, 2 scoops of banana whey protein, and 2 cups almond milk
  • 2nd meal: 2 whole eggs and 2 rice cakes
  • 3rd meal: Quinoa salad with chickpeas, cucumber, red pepper, onion, olive oil, lemon juice, and salt
  • 4th meal: Tofu, broccoli, cabbage, and romaine lettuce
  • 5th meal: Oatmeal, blueberries, raspberries, and a protein cookie

Notice that Linn cooks the majority of her meals. Eating out can be fun, but you should make an effort to cook fresh ingredients yourself. The meal portions from restaurants are inconsistent and the sauces are loaded with calories.


Even when snacking it’s important to eat healthy. Some of Linn’s favorite snacks are cottage cheese, rice cakes, fruit salad, protein shakes, and protein cookies. These healthy choices will satisfy your sweet tooth, so you don’t end up binging on junk food.

Keeping full in between meals can help you with your fitness goals. You don’t have to starve yourself either, it’s all about making smart choices. Avoid processed foods (like chips) that are high in calories and will leave you feeling bloated.

Leg Workout

Linn is an expert in building muscle. She was always skinny growing up, but her lightest weight was after her battle with cancer. Once she had the strength to get back in the gym it was all business. When it comes to building legs, you need to focus on contracting the muscles. This means going slow with each repetition and feeling the burn.

  • Warm up: 10-15 minutes walking on incline treadmill
  • 1st exercise: Barbell squat 3 x 8-12
  • 2nd exercise: Lying hamstring curl 3 x 10-15
  • 3rd exercise: Leg extension 3 x 10-15
  • 4th exercise: Smith machine hip thrust 3 x 8-12

Glute Workout

Before each leg workout, Linn likes to warm up on the elliptical machine for 10-15 minutes. This helps get her muscles loose before lifting weights. Linn also prefers dumbbells, cables, and bands. These tools help target the glutes in new ways. You want to avoid doing the same workouts each day.

  • Warm up: 10-15 minutes on the elliptical machine
  • 1st exercise: Dumbbell squat 3 x 20
  • 2nd exercise: Smith machine hip thrust 4-5 x 8-12
  • 3rd exercise: Banded hip thrust with squeeze 3-4 x 10-20
  • 4th exercise: Cable kickback 3 x 12-15
  • 5th exercise: Free side cable kickback 3 x 12-15

Shoulder Workout

Here’s a sample shoulder workout from Linn. She doesn’t do the same routine each day, so it’s important to switch up the exercises. These four movements target the front, side, and rear shoulder muscles. Both lying and kneeling raises are effective exercises that will target other muscles in your body.

  • 1st exercise: Lying cable lateral raise 3 x 15
  • 2nd exercise: Reverse pec deck machine 3 x 10-12
  • 3rd exercise: Kneeling rear lateral raise 3 x 12
  • 4th exercise: Seated dumbbell press 3 x 15-20

Chest Workout

It’s important to workout the chest, even when you don’t want to get bulky. Higher repetitions paired with lighter weight will build endurance and stamina. Neglecting to train certain areas of your body will give you a muscle imbalance. Try out this high intensity chest workout below.

  • 1st exercise: Machine chest press 3 x 10-15
  • 2nd exercise: Flat dumbbell chest press 3 x 8-12
  • 3rd exercise: Standing cable chest fly 3 x 10-15
  • 4th exercise: Incline smith machine bench press 3 x 8-12

Back Workout

Exercising the back muscles is similar to the chest. Even if you aren’t looking to build these areas, they need to be strong. Having a strong back is important for running, squatting, pulling, and many other movements. A strong back will improve in these areas and it will also help your posture as a result.

  • 1st exercise: Assisted pull up machine 3 x 8-12
  • 2nd exercise: Single arm dumbbell row 3 x 10-15
  • 3rd exercise: Smith machine deadlift 3 x 8-12
  • 4th exercise: Close grip cable row 3 x 8-12
  • 5th exercise: Weighted hyperextension 3 x 10-15

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