Sami Clarke Diet and Workout Plan

Sami Clarke Diet

The Sami Clarke diet is a healthy meal plan that embraces organic ingredients. She avoids eating foods that are overly processed and have very little nutritional benefit. Sami enjoys eating oatmeal, avocado, almond butter, and other superfoods that provide natural energy. Continue reading for a more detailed look into Sami’s diet and exercise routine.

Who is Sami Clarke?

Sami Clarke is a Colombian-born, health and wellness personal trainer and fitness influencer. She believes in following the holistic approach when it comes to nutrition and diet. Sami also has a very popular YouTube channel that focuses on bodyweight exercise training and diet advice.

Stats

  • Height: 5′ 8″ (173 cm)
  • Weight: 132 lbs (60 kg)
  • Year of birth: 1992

Sami Clarke Diet

Sami is always watching the foods she puts in her body. As a fitness trainer it’s very important to cook your own meals, because it gives you greater control with the ingredients. Sami will usually eat breakfast, lunch, dinner, a post workout shake, and a small desert. These healthy foods not only taste good, but also help keep her diet on track.

  • 1st meal: Black coffee with oat milk and collagen protein
  • 2nd meal: 1/2 cup gluten free oatmeal, 1 cup almond milk, 1/2 a banana, 1 tsp almond butter, 3 dried apricots, handful of blueberries and cinnamon
  • 3rd meal: Smoothie with 1 cup frozen mango, handful spinach, 1 banana, 1 cup almond milk, 1 scoop vanilla protein powder and ice cubes
  • 4th meal: Bowl with avocado, black beans, 2 hard boiled eggs, banza chickpea rice, corn, and peppers
  • 5th meal: Ground turkey burgers, cauliflower stir fry, broccoli, white rice, lettuce, tomato, onion, and cilantro dressing
  • 6th meal: Dairy free ice cream

Meal Preparation

Every Sunday Sami will do a grocery shopping haul and prep her meals for the week. She says this lifestyle change has really helped stick to a schedule and makes her feel productive. In the beginning meal prep may seem very overwhelming. But once you get used to it, preparing your meals can really help you stay on a healthy eating routine during the week.

Once Sami gets home from the grocery store, she will usually separate her foods into two sections. Foods that need to be refrigerated and foods that get stored in the pantry. Sami also makes sure to read the nutritional labels, in order to better understand all of the ingredients. She avoids processed foods that are high in sodium and have added sugar.

Sami Clarke Training Routine

Sami proves that you don’t need a gym membership, or hundreds of dollars worth of fitness equipment to get in shape. Her workouts are a combination of bodyweight exercises and HIIT cardio. This training style can help build muscle, get you lean, and increase cardiovascular endurance.

Glute Workout

  • 1st exercise: Dumbbell goblet squat 2 x 45 seconds
  • 15 seconds rest
  • 2nd exercise: Back lunge curtsy (left) 2 x 45 seconds
  • 15 seconds rest
  • 3rd exercise: Back lunge curtsy (right) 2 x 45 seconds
  • 15 seconds rest
  • 4th exercise: Standing abduction hold 2 x 45 seconds
  • 15 seconds rest
  • 5th exercise: Dumbbell deadlift 2 x 45 seconds
  • 15 seconds rest
  • 6th exercise: Side-to-side dumbbell squat 2 x 45 seconds

Full Body Workout

  • 1st exercise: Standing alternating knee tuck 2 x 45 seconds
  • 15 seconds rest
  • 2nd exercise: Bunny hop stand up 2 x 45 seconds
  • 15 seconds rest
  • 3rd exercise: Pulse squat 2 x 30 seconds
  • 15 seconds rest
  • 4th exercise: Good morning 2 x 45 seconds
  • 15 seconds rest
  • 5th exercise: Inch worm with plank knee tuck 2 x 45 seconds
  • 15 seconds rest
  • 6th exercise: Hip thrust 2 x 45 seconds
  • 15 seconds rest
  • 7th exercise: Double knee bicycle sit up 2 x 45 seconds
  • 15 seconds rest
  • 8th exercise: Side plank reach 2 x 45 seconds (side to side)
  • 15 seconds rest
  • 9th exercise: Bird dog 2 x 45 seconds
  • 15 seconds rest
  • 10th exercise: Glute bridge with side tap 2 x 45 seconds
  • 15 seconds rest
  • 11th exercise: Side dip on knees 2 x 45 seconds (left and right)
  • 15 seconds rest
  • 12th exercise: Spider plank 2 x 45 seconds
  • 15 seconds rest
  • 13th exercise: Fast squat 2 x 45 seconds
  • 15 seconds rest
  • 14th exercise: Sway reach 2 x 45 seconds

Upper Body Workout

  • 1st exercise: Stars 2 x 45 seconds
  • 15 seconds rest
  • 2nd exercise: Landscapers 2 x 45 seconds
  • 15 seconds rest
  • 3rd exercise: Shoulder press into Y press 2 x 45 seconds
  • 15 seconds rest
  • 4th exercise: Row to fly 2 x 45 seconds
  • 15 seconds rest
  • 5th exercise: Row to triceps kickbacks 2 x 45 seconds
  • 15 seconds rest
  • 6th exercise: Straight arm kickbacks 2 x 45 seconds
  • 15 seconds rest
  • 7th exercise: Bicep curl 2 x 45 seconds (right side)
  • 15 seconds rest
  • 8th exercise: Bicep curl 2 x 45 seconds (left side)
  • 15 seconds rest
  • 9th exercise: SA alternating swim 2 x 45 seconds
  • 15 seconds rest
  • 10th exercise: Triceps extension 2 x 45 seconds
  • 15 seconds rest
  • 11th exercise: Triceps extension on knees 2 x 45 seconds
  • 15 seconds rest
  • 12th exercise: Push up triceps hold 2 x 45 seconds
  • 15 seconds rest
  • 13th exercise: Front row to lateral raise 2 x 45 seconds

Ab Workout

  1. Crunch x 30 seconds
  2. Side-to-side crunch x 30 seconds
  3. Middle crunch x 30 seconds
  4. Bicycle crunch x 30 seconds (right side)
  5. Bicycle crunch x 30 seconds (left side)
  6. Alternating table top taps x 30 seconds
  7. Russian twist on heels x 30 seconds
  8. Alternating toe touches x 30 seconds
  9. Alternating leg downs x 30 seconds
  10. Side crunch x 30 seconds (left side)
  11. Side crunch x 30 seconds (right side)
  12. Plank x 30 seconds (left side)
  13. Plank x 30 seconds (right side)
  14. Knee tap plank x 30 seconds
  15. Heel taps x 30 seconds
  16. Single leg bicycle crunch x 30 seconds (left side)
  17. Single leg bicycle crunch x 30 seconds (right side)
  18. Crunch with 3 second hold and rest x 30 seconds
  19. Reach left x 30 seconds
  20. Reach right x 30 seconds

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