Carriejune Anne Bowlby, born on 7 February 1996 in New Jersey, United States, is a fitness influencer, online coach, businesswoman, and social media celebrity. She is regarded as one of the most inspirational figures on the internet, with many fans trying to imitate her routines to achieve their dream bodies.
Her life revolved around fitness as a child; she competed in gymnastics, soccer, and track events. She joined the cheerleading squad in high school, and during her junior year, she developed a keen interest in fitness. Carriejune started working out at home with two dumbbells purchased by her mother. After a while, she realized she needed to do more work on her body, so she decided to join a gym, and this is where her fitness journey truly began.
This interest in physical fitness grew into a passion for helping others achieve their fitness and health goals. Anne founded MiniBeast, an online training program that provides everything you need for a total body transformation for all fitness levels and goals, including a personalized diet/meal plan, workouts, and coaching tips to keep you on track.
Over the years, the 26-year-old has grown in popularity on the internet, with 1.9 million followers on Instagram alone. If you are looking for a top Instagram fitness model that offers any type of workout program imaginable, Carriejune Anne Bowlby is a must-follow. The young athlete frequently shares exercise videos, diet tips, and motivational quotes with her followers.
Carriejune Anne Bowlby Workout
Carriejune Anne Bowlby trains six days a week, constantly pushing herself to her limits. She divides her weekly training into six sessions, with each workout focusing on a different muscle group, but she does not have a set rest day; instead, she takes a day off from training when she feels her body needs more time to recover.
Her workouts are very similar regarding rep range, weights, and sets. She’ll typically begin by performing one exercise for the muscle she’s targeting that day with four sets of 20-15 reps and a 30-seconds rest in-between. She then progresses to heavy compound lifts, performing 3-4 sets of 8-10 reps with 60-second rests. Bowlby then moves on to the final part of her workout, where she does isolation lifts. She performs supersets of 3-4 sets of 15 reps, with a 45-second rest period between sets.
Whether you want to burn fat or plan a beach vacation, you can get your body ready for bikini weather with this workout training.
Monday: Quad-Focused Leg Day
- Front Squats: 4 sets of 15-20 reps
- Split Squats: 4 sets of 8-10 reps
- Heels Elevated Goblet Squats ‎: 4 sets of 8-10 reps
- Single-Leg Deadlifts: 4 sets of 8-10 reps
- Lying Leg Curl: 4 sets of 8-10 reps
- Leg Extension: 4 sets of 8-10 reps‎
- Walking Lunges: 4 sets of 8-10 reps‎
- Seated Calf Raise: 4 sets of 8-10 reps‎
Tuesday: Back
- Deadlift: 4 sets of 15-20 reps
- Bent-Over Row: 4 sets of 8-10 reps
- Wide-Grip Pull-Up: 4 sets of 8-10 reps
- Chin: 4 sets of 8-10 reps
- Lat Pulldown: 4 sets of 8-10 reps
- Single-Arm Dumbbell Row: 4 sets of 8-10 reps
- Inverted Row: 4 sets of 8-10 reps
Wedensday: Shoulders
- Pushups: 4 sets of 15-20 reps
- Military Press: 4 sets of 8-10 reps
- Dumbbell Lateral Raise: 4 sets of 8-10 reps
- Incline Bench Press: 4 sets of 8-10 reps
- Bent-Over Lateral Raise: 4 sets of 8-10 reps
- Dumbbell Front Raise: 4 sets of 8-10 reps
- Cable Face Pulls: 4 sets of 8-10 reps
- Dumbbell Shoulder Push Press: 4 sets of 8-10 reps
Thursday: Chest
- Flat Bench Press: 4 sets of 15-20 reps
- Incline Bench Press: 4 sets of 8-10 reps
- Decline Bench Press: 4 sets of 8-10 reps
- Cable Crossover: 4 sets of 8-10 reps
- Chest Dip: 4 sets of 8-10 reps
- Push-Ups: 4 sets of 8-10 reps
Friday: Glute/Hamstring Leg Day
- Deadlift: 4 sets of 15-20 reps
- Good Mornings: 4 sets of 8-10 reps
- Back Squat: 4 sets of 8-10 reps
- Glute Bridge: 4 sets of 8-10 reps
- Banded Romanian Deadlift: 4 sets of 8-10 reps
- Dumbbell Donkey Kicks: 4 sets of 8-10 reps
- Leg Press: 4 sets of 8-10 reps
- Calf Raises: 4 sets of 8-10 reps
Saturday: Arms
- Barbell Bicep Curl: 4 sets of 15-20 reps
- Dumbbell Preacher Curl: 4 sets of 8-10 reps
- Cable Bicep Curl: 4 sets of 8-10 reps
- Skull Crusher: 4 sets of 8-10 reps
- Triceps Dip: 4 sets of 8-10 reps
- Cable Triceps Pushdown: 4 sets of 8-10 reps
- Dumbbell Seated Overhead Tricep Extension: 4 sets of 8-10 reps
Sunday: Rest Day
Carriejune Anne Bowlby Diet Plan
When Carriejune wants to slim down for a competition or a picture session, she follows the carb cycling method. The principle of carb cycling is to consume very few carbohydrates for two days, then eat a lot of carbohydrates on the third day. The high-carb day will provide you more energy and speed up your metabolism just when your body is ready to exhaust its stocks of stored carbs. She also ensures that her protein intake is sufficient to sustain her muscles as they repair and rebuild following workouts. A person who regularly lifts weights should consume 1.2-1.7 grams of protein per kilogram of body weight per day to maintain and build muscle.
- Breakfast: egg white oatmeal with nuts, Greek yogurt, and fresh berries.
- Snack: blueberry balsamic grilled turkey salad.
- Lunch: beef and broccoli with mushrooms.
- Snack: blackberry walnut Protein pancakes.
- Dinner: grilled chicken breast, rice, and a mixed green salad.
Carriejune Anne Bowlby Supplements
As an elite-level athlete training multiple times a week, she uses supplements to support her diet and boost her recovery. Carriejune supplements with pre-workout to increase physical performance, whey protein to boost her recovery process, a multivitamin to ensure she meets her daily micronutrient requirements, and fish oil to promote heart, brain, eye, and joint health.
- Whey
- Pre-Workout
- Multi-Vitamins
- Fish Oil
