Carrie Underwood: A Fit and Balanced Life

Carrie Underwood

Carrie Underwood, the renowned country music sensation, is not just celebrated for her chart-topping songs but also for her unwavering commitment to health and fitness. At 40 years old, she continues to radiate strength, endurance, and vitality, and her secret lies in a meticulously crafted workout routine. As a mother of two, she has always emphasized the positive impact of regular exercise on her life.

Carrie’s fitness regimen encompasses a blend of strength training, cardio workouts, and a well-balanced diet, which has allowed her to attain and maintain her sculpted physique. In this article, we delve into her fitness journey, hoping to inspire others by highlighting the pivotal role dedication, consistency, and mindful eating have played in her success.

Meet Carrie Underwood

Carrie Underwood: A Fit and Balanced Life
LAS VEGAS, NEVADA – JUNE 21: Carrie Underwood performs on stage during REFLECTION: THE LAS VEGAS RESIDENCY at Resorts World Theatre on June 21, 2023 in Las Vegas, Nevada. (Photo by Denise Truscello/Getty Images for Resorts World Theatre)

Carrie Marie Underwood, born on March 10, 1983, in Muskogee, Oklahoma, USA, is a Grammy-winning country singer. Her path to stardom began early, participating in church, school, and university programs and competitions. Initially pursuing a career in broadcast journalism at Northeastern State University in Tahlequah, Oklahoma, her life took an unexpected turn when she auditioned for the fourth season of American Idol.

This audition was a turning point as Carrie emerged victorious, securing a recording contract with 19 Recordings/Arista Records. Her debut album, “Some Hearts” (2005), sold over seven million copies, solidifying her status as one of American Idol’s most successful alumni. She embarked on extensive world tours, sharing stages with iconic artists like Kenny Chesney and Brad Paisley.

With numerous chart-topping albums, including “Denim & Rhinestones,” “Some Hearts,” “Storyteller,” “Cry Pretty,” “My Saviour,” and “Blown Away,” Carrie Underwood has become a prominent figure in American country music. She boasts an impressive list of accolades, including eight Grammy Awards, nine Country Music Association (CMA) Awards, and nine People’s Choice Awards.

Beyond music, Carrie ventured into fitness with the launch of Calia, a fitness apparel line in 2014. She also authored “Find Your Path: Honor Your Body, Fuel Your Soul, and Get Strong with the Fit52 Life” in 2020, offering guidance on achieving a balanced and healthy lifestyle.

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The Carrie Underwood Workout Routine

Carrie Underwood: A Fit and Balanced Life
NEW YORK, NEW YORK – SEPTEMBER 14: Singer-songwriter Carrie Underwood is seen performing during NBC’s “Today” show Citi Concert Series at Rockefeller Plaza a on September 14, 2023 in New York City. (Photo by Gilbert Carrasquillo/GC Images)

Carrie’s fitness trainer, Eve Overland, describes her as one of the most dedicated and consistent individuals. Carrie prioritizes exercise in her life, giving it her full focus and dedication, resulting in her remarkable physique. She rarely takes a day off and continuously challenges her limits.

Her workout routine has evolved over the years, with a predominant focus on strength training during her thirteen-year partnership with personal trainer Eve. Carrie emphasizes that working out has been a significant motivation in her life, helping her unwind and relax.

She shares some fundamental fitness principles that have been crucial to her success:

  1. Consistency: Carrie never misses a workout session, even while on tour. She believes that consistency is key to maintaining a positive mindset throughout the day.
  2. Variety: To keep her body challenged, she mixes up her workouts and alters the rules of each routine.
  3. Balanced Training: Her workouts target both upper and lower body muscle groups, focusing on each frequently throughout the week. She avoids overworking specific muscle groups in a single day.
  4. Fundamental Exercises: Carrie always includes basic compound lifts like squats, deadlifts, rows, and presses in her routines. These exercises engage multiple muscle groups and yield excellent results regardless of age.
  5. Weightlifting: Weightlifting is a fundamental aspect of her workout routine, helping sculpt her physique effectively. Exercises include shoulder presses, squats, lunges, and deadlifts.
  6. Cardio: After weight training, she often goes for a run to prepare for performances. Cardio serves as a “wake-up call” for her lungs and helps her perform at her best.
  7. Listening to Your Body: Carrie focuses on refining and defining her already strong muscles. However, she emphasizes that individuals should listen to their bodies and avoid overtraining.

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While there isn’t a specific workout plan endorsed by Carrie herself, we can gain insight into her leg workout sequence:

Leg Workout:

Superset Sequence 1:

  • Dumbbell Squat (heels elevated) — 12-15 reps
  • Dumbbell Crossover Step-up — 10 reps per side
  • Touchdown — 12 reps per leg

Superset Sequence 2:

  • Dumbbell Deficit Sumo Deadlift — 12-15 reps
  • Bodyweight Bosu Dome-Up Single-Leg Deadlift — 10 reps per leg
  • Bosu Up-and-Overs — 12 reps per side

Superset Sequence 3:

  • Dumbbell Single-Leg Box Squat & Lunge — 8-10 reps per leg
  • Log Hop — 12 reps per side
  • Dumbbell Squat (heels elevated) — 12-15 reps
  • Dumbbell Crossover Step-up — 10 reps per side
  • Touchdown — 12 reps per leg
  • Dumbbell Deficit Sumo Deadlift — 12-15 reps
  • Bodyweight Bosu Dome-Up Single-Leg Deadlift — 10 reps per leg
  • Bosu Up-and-Overs — 12 reps per side
  • Dumbbell Single-Leg Box Squat & Lunge — 8-10 reps per leg
  • Log Hop — 12 rep per side

Carrie Underwood’s Diet Plan

Carrie Underwood has been a vegetarian for a significant period. She consumes eggs, but only those from the eight chickens she raises herself in her backyard. She gave up eating meat at the age of 13 and primarily follows a vegan diet, with occasional small portions of dairy. She believes in natural and unprocessed foods and is passionate about gardening, growing fruits and vegetables.

Carrie also enjoys cooking and brings cooking equipment on tour to prepare her meals. Her diet comprises:


  • A vanilla smoothie with pea protein powder, half a banana, berries, almond milk, and ice.
  • Tofu scrambled with vegetables like spinach, onions, peppers, and salsa.


  • A stir-fry with pre-cut vegetables, imitation chicken, onions, and broccoli, served with brown rice and Bragg Liquid Aminos for flavor.


  • Homemade protein bars using ingredients like granola, dates, flaxseeds, black sesame seeds, and organic jaggery.
  • Occasionally, popcorn or kale chips.


  • A vegan burger made from vegetables or tofu.
  • Alternatives include grilled fish or tofu with grilled vegetables or mushroom soup.
  • Carrie adjusts her diet during tours to provide extra energy for her performances. She maintains a balance by avoiding refined sugars and simple carbohydrates.

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Carrie Underwood’s workout routine and diet plan serve as an inspiration, particularly for those who believe age limits rigorous fitness journeys. Her dedication, focus, and determination have not only propelled her music career but also allowed her to maintain a strong and sculpted body, author books, and be a loving mother to her two children. Her fitness principles are straightforward and effective, providing her with remarkable strength and results. However, it’s essential

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