Your Cart is Empty

A Peek Inside Ronda Rousey's Diet And Workout!

August 06, 2015 2 min read

By now, you are no doubt aware of one fact: Ronda Rousey is totally badass and takes no prisoners! She is clearly incredibly fit and strong and you may be wondering -- outside of a lot of sweat equity -- how she got there. ronda rousey Here is a look inside her diet and workout regimen so you can train like a pro!


Rousey is a fan of the Dolce Diet which takes a 'lean and green' approach used by many top athletes. When talking to ESPN, Rousey said: "Like last night, I got the fried calamari and I took all the bread off before dipping it, and that was my treat. And I had one little rip of the cotton candy because I thought maybe gourmet cotton candy would be different. It wasn't. And I ate all the raspberries off the desserts. Everyone else had dessert. I ate the raspberries. And I wouldn't even do that during camp. Let me show you what my training diet looks like.  Here we go.  8 a.m.: Two teaspoons oat bran, two teaspoons chia seeds, two teaspoons hemp seeds, almond butter 10 a.m.: Train 11:45: Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets 12 p.m.: Farmer's scramble: one whole egg, plus two egg whites, two sides of turkey bacon 4 p.m.: Skinny Sumo Stir-Fry: Grilled steak, asparagus, broccoli, mushrooms 6 p.m.: Train. Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets Before bed: Chamomile tea. Everything's got an hour, an amount, everything."


When not prepping for a fight, Rousey likes to mix MMA, Judo, wrestling, and strength training with pilates. Oh, and she also runs on sand dunes! I'm exhausted just thinking about that one! What can you do to get a workout like Rousey's? Here are a few of her favourite exercises:

1. Medicine Ball Plyo Push Up

medicineball Start in a push-up position on the floor with a medicine ball positioned between your hands. Bend your arms to lower your body towards the floor. Forcefully extend your arms, allowing your palms to leave the ground, and land with both hands on top of the ball. Replace each hand to either side of the ball before repeating. Aim for eight to 10 reps in total.

2. Stability Ball "Fall"

satbilityball Position your stomach on the top of a stability ball, place your hands on the floor and lift your feet. Keep your eyes on the floor and your shoulders level with the ground as you rotate your left hip towards the ceiling, then your right. (Don't allow your feet to touch the ground throughout the entire set!) Repeat 10 to 15 times on each side.

3. BOSU Ball Squat & Press

bosu Stand on the dome of a BOSU ball with your feet hip-width apart, holding a dumbbell in each hand by your sides. Squat down, then extend your legs and raise your hands to shoulder level. Press the weights above your head, then lower your arms back to the start. Repeat 10 to 15 times. Sounds like a reasonable place to start! What do you think? Can you easily work this routine into your own? Do you follow us on Instagram? [caption id="attachment_103227" align="alignnone" width="100"]snapchat code @BodyRockTV[/caption]  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.


We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.