Kristina Olson Fitness 360: Driven To Succeed

Kristina Olson made the transition from musician to 2015 BodySpace Spokesmodel. Read this fitness superstar's story and get her full plan!

The secret to fitness success is hidden inside Kristina Olson, but she's not about to let it out. Quite frankly, she may not be able to! See, it's not some special supplement or unique tip, but a hard-to-define personal drive that pushes her to achieve what most only dream. Olson may not be able to hand that quality to others, but she's determined to spread her love of fitness.

Olson started out in music, and spent 10 years touring and recording. She was then driven to help heal the planet, so she began studying earth science. Now, she's accelerating her drive to motivate the global fitness audience, and she just won our 2015 BodySpace Spokesmodel Search!

When she first started training, Olson wanted to look like Linda Hamilton from "Terminator 2" or Demi Moore in "GI Jane." Now, she's a BSN and Bodybuilding.com athlete, and women around the world use her as inspiration. Olson feels honored and privileged to carry this role, and she wants to help people around the world find their own drives to succeed.

Watch Olson's video below to learn more about her, and read on to get her complete nutrition, training, and supplement plan!

Kristina Olson Fit 360
Watch the video - 5:51



Nutrition Philosophy

Cooking is cathartic and enjoyable for Kristina. She loves to make small ingredient adjustments that add up to major nutritional changes. She takes family recipes and makes them fitness-friendly, and she's a big proponent of shopping with a careful eye.

"Learn how to shop at the grocery store and really read the ingredients," she says. "Look at the labels. As you stroll down the aisles, something may say 'gluten-free' or 'non-GMO,' but that doesn't necessarily make it healthy. If you look at the ingredients, the second ingredient may be evaporated cane juice."

Don't fall prey to pretty packaging or marketing buzzwords. "Read the ingredients and the fine details," Olson advises. "That will teach you how to shop better."

Down the road, Olson wants to make a cookbook and star in cooking videos. She's not into beautified or Photoshopped food images. She wants to showcase real food with an emphasis on delicious, clean ingredients.

Try these awesome meals straight from Kristina's kitchen!

Nutritional Regimen

Upon Waking

Cold water: 12 oz.


Black coffee: 1-1/2 cups


Meal 1, 8:45 a.m.
Eggs over Sweet Potato O'Brien

Whole eggs: 2


Egg whites: 1/2 cup


Sweet potato: 3 oz.


Bell peppers (red and green) and onions: 1/4 cup


Dash of salt and pepper


Organic unsweetened ketchup: 3 tbsp


Cholula: 2 tbsp


Coconut oil spray


Meal 2, 11:15 a.m.
Kale Taco Salad

90/10 lean ground beef: 5 oz.


Raw kale: 3 cups


Fresh lemon: 1


Cherry tomatoes: 1/2 cup


Avocado: 1/4 cup


Dash of salt and black pepper






Meal 3, 2:45 p.m.
Ground Beef and Rice

90/10 lean ground beef: 5 oz.


Brown rice: 1/2 cup


Green peas, steamed: 1 cup


Dash of salt and black pepper


Meal 4, 5:15 p.m.
Burger in a Bowl

Raw kale: 2 cups


90/10 lean ground beef burger patty: 5 oz.


Tomato on the vine: 2 slices


Juice of 1/2 lemon


Purple onion: 1 slice


Avocado: 1/4 cup


Mustard: 2 tbsp


Organic unsweetened ketchup: 3 tbsp


Dill pickle: 1


Lundberg Lightly Salted Brown Rice Cakes: 2


Meal 5, 7:45 p.m.
Steak and Brown Rice

Top sirloin: 5 oz.


Brown rice: 1/2 cup


Green beans, steamed: 1 cup


Garlic salt and black pepper: 1 dash


BSN Amino X: 1 serving


The Salt Lick Original Dry Rub: 3 tbsp


Meal 6, 10 p.m.

Egg whites: 1 cup


Salt and black pepper: 1 dash


Training Philosophy

Olson has been training clients online for a while, but she wants to do more in-person training, so she can be the voice in someone's ear, rooting them on with, "You can do it; one more rep!"

"I want to tell women that you can lift weights," says Kristina. "It doesn't have to just be cardio. Weights are going to give you the toned body you want. Don't be afraid to lift heavy, because it'll get you the booty and all the lines and definition that you want by doing that."

Kristina had to be fit to work in music, but to succeed as an IFBB bikini pro she had to take it to a higher level. "I feel a million times better and it shows with my interactions with people. If people knew how they'd really feel when they got in good shape, more people would do it."

Kristina had to be fit to work in music, but to succeed as an IFBB bikini pro she had to take it to a higher level.

When you get fit, it translates to everything you do. "It radiates from the inside out," Olson says. Try her training plan so you can feel the results for yourself!

Training Regimen

Kristina's workouts are a grind; they last however long it takes! Here are some notes on the more complex exercises in her routine:

  1. In-and-out: Start with your feet together, then jump into a wide-stance squat position, then jump back to the starting position.
  2. Plie squat partial: Hold a plate in each hand. Place your feet slightly wider than shoulder width with your toes pointed out and arms hanging down in front of you against your body. Bend down into a squat position until your quads are parallel to the floor, keeping your back as straight as possible. This will be your starting position. Lower your butt until your quads make about a 45-degree angle to the floor. Push up with your heels and squeeze with your glutes to return to the starting position.
  3. Quick Step-up: Stand in front of a 3- to 6-inch step. Step up with your right foot, then up with your left. Then step down with your right foot and then left. Repeat pattern as quickly as possible for specified time.
  4. Cable hip abduction: Stand in front of a low pulley facing to one side. Attach a cable cuff to the far ankle. Step out away from the stack and grasp a ballet bar. Stand on the near foot and allow the far leg to cross in front. Move your leg to the opposite side of the low pulley by abduction hip. Return and repeat. Turn around and continue with the opposite leg.
Daily stretching
1
Seated hamstring stretch Seated hamstring stretch

2

The straddle

1 min.
The Straddle The Straddle

3

Dancer stretch

30 sec. per leg
Dancer stretch Dancer stretch

4

Ankle on the knee

30 sec. per leg
Ankle On The Knee Ankle On The Knee

5

Knee to chest

30 sec. per leg
Knee to chest Knee to chest

6

Knee across the body

30 sec. per leg
Knee Across The Body Knee Across The Body

7

Child pose

1 min.
Child pose Child pose

8

Cat stretch

30 sec.
Cat Stretch Cat Stretch

9

Plank calf stretch

15 sec. per leg
Plank calf stretch Plank calf stretch

10
Standing Toe Touches Standing Toe Touches

11

Standing quad stretch

30 sec. per leg
Standing quad stretch Standing quad stretch

12
Side neck stretch Side neck stretch

Daily foam rolling
1

Quadriceps SMR

30 sec.
Quadriceps-SMR Quadriceps-SMR

2

Rhomboids SMR

30 sec.
Rhomboids-SMR Rhomboids-SMR

3

Piriformis SMR

30 sec.
Piriformis-SMR Piriformis-SMR

4

Lower-back SMR

30 sec.
Lower Back-SMR Lower Back-SMR

5

Hamstring SMR

30 sec.
Hamstring-SMR Hamstring-SMR

6
Iliotibial Tract-SMR Iliotibial Tract-SMR

Day 1 (evening): Legs/Shoulders
1

Cardio

10 min. warm-up
Cardio Cardio

Superset
2

Front barbell squat

6 sets of 25, 20, 20, 15, 15, 10 reps
Front Barbell Squat Front Barbell Squat

Mountain climber

5 sets of 30 reps per leg
Mountain Climbers Mountain Climbers

Superset
3

Leg press

6 sets of 20, 12, 12, 8, 8, 4 reps
Leg Press Leg Press

Single-arm kettlebell swing

5 sets of 10 reps per arm
Single-arm kettlebell swing Single-arm kettlebell swing

Superset
4

Stiff-legged dumbbell deadlift

6 sets of 25, 25, 15, 15, 8, 8 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Jump rope

6 sets of 1 min. each
Jump rope Jump rope

Superset
5

Arnold press

4 sets of 15, 10, 6, 6 reps
Arnold press Arnold press

Pop squat

4 sets of 15 reps
Pop squat Pop squat

Superset
6

Neutral-grip single-arm dumbbell press

3 sets of 12, 8, 6 reps
Neutral-grip single-arm dumbbell press Neutral-grip single-arm dumbbell press

Dumbbell squat jump

3 sets of 15 reps
Dumbbell squat jump Dumbbell squat jump

Superset
7

Smith machine single-arm upright row

3 sets of 15, 12, 8 reps
Smith machine single-arm upright row Smith machine single-arm upright row

Medicine ball slam

3 sets of 15 reps
Medicine ball slam Medicine ball slam

8

Seated calf raise

3 sets of 8 reps
Seated Calf Raise Seated Calf Raise

9

Standing calf raise

3 sets of 12 reps
Standing Calf Raises Standing Calf Raises

Cardio: 47 minutes total
10

Treadmill

40 min. steady-state
Cardio Cardio
11

Treadmill

5 min. HIIT (30 sec. jog /30 sec. sprint)
Cardio Cardio
12

Treadmill

2 min. cool-down
Cardio Cardio

Day 2 (evening): Back/Biceps/Forearms
1

Cardio

10 min. warm-up
Cardio Cardio

Superset
2

Wide-grip lat pull-down

5 sets of 16, 12, 10, 8, 4 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Jump rope

5 sets of 1 min. each
Jump rope Jump rope

Superset
3

Rope straight-arm pull-down

4 sets of 16, 12, 8, 6 reps
Rope straight-arm pull-down Rope straight-arm pull-down

Dumbbell squat jump

3 sets of 15 reps
Dumbbell squat jump Dumbbell squat jump

Superset
4

Seated cable row

4 sets of 16, 12, 8, 6 reps
Seated Cable Rows Seated Cable Rows

Hyperextension

3 sets of 25 reps
Hyperextension Hyperextension

Superset
5

Alternating incline dumbbell curl

4 sets of 12, 8, 6, 4 reps per arm
Alternating incline dumbbell curl Alternating incline dumbbell curl

Mountain climber

4 sets of 15 reps
Mountain climber Mountain climber

Superset
6

EZ-bar reverse curl

4 sets of 12, 8, 6, 6 reps
EZ-bar reverse curl EZ-bar reverse curl

Weighted plie squat partial

4 sets of 25 reps
Weighted plie squat partial Weighted plie squat partial

Superset
7
Standing palms-up barbell behind-the-back wrist curl Standing palms-up barbell behind-the-back wrist curl

Lunge jump

3 sets of 15 reps
Lunge jump Lunge jump

Cardio: 47 minutes total
8

Treadmill

40 min. steady-state
Cardio Cardio
9

Treadmill

5 min. HIIT (30 sec. jog /30 sec. sprint)
Cardio Cardio
10

Treadmill

2 min. cool-down
Cardio Cardio

Day 3 (evening): Glutes/Abs
1

Cardio

10 min. warm-up
Cardio Cardio

2

Single-leg cable kickback

6 sets of 25, 25, 15, 15, 10, 10 reps per leg + 10 partials
Single-leg cable kickback Single-leg cable kickback

3
Single-leg cable kickback Single-leg cable kickback

Superset
4

Smith machine sumo squat

5 sets of 25, 20 reps, 15, 15, 10 reps
Smith machine sumo squat Smith machine sumo squat

Quick step-up

5 sets of 40 reps
Quick step-up Quick step-up

5

Thigh abductor

5 sets of 25, 15, 15, 10, 10 reps with 10 partials to finish each set
Thigh Abductor Thigh Abductor

Superset
6
Jackknife sit-up with medicine ball Jackknife sit-up with medicine ball

Plank

3 sets of 1 min. each
Plank Plank

Cardio: 47 minutes total
7

Treadmill

40 min. steady-state
Cardio Cardio
8

Treadmill

5 min. HIIT (30 sec. jog /30 sec. sprint)
Cardio Cardio
9

Treadmill

2 min. cool-down
Cardio Cardio

Day 4: Rest day
Day 5 (evening): Legs/Shoulders
1

Cardio

10 min. warm-up
Cardio Cardio

Superset
2

Hack squat

7 sets of 25, 16, 16, 10, 10, 6, 6 reps
Hack Squat Hack Squat

Mountain climber

7 sets of 30 reps per leg
Mountain Climbers Mountain Climbers

Superset
3

Deadlift

5 sets of 12, 12, 8, 8, 4 reps
Deadlift Deadlift

Medicine ball slam

5 sets of 15 reps
Medicine ball slam Medicine ball slam

Giant set
4

Single-leg extension

6 sets of 15, 15, 10, 10, 8, 8 reps per leg
Single-leg extension Single-leg extension

Leg extension

6 sets of 15, 15, 10, 10, 6, 6 reps
Single-leg extension Single-leg extension

Jump rope

1 min.
Jump rope Jump rope

Superset
5

Lying leg curl

4 sets of 15, 10, 6, 6 reps
Lying leg curl Lying leg curl

Pop squat

4 sets of 15 reps
Pop squat Pop squat

Superset
6

Side lateral raise

4 sets of 15, 10, 6, 6 reps
Side Lateral Raise Side Lateral Raise

Dumbbell squat jump

3 sets of 15 reps
Dumbbell squat jump Dumbbell squat jump

Superset
7

Front dumbbell raise

3 sets of 15, 12, 8 reps
Front Dumbbell Raise Front Dumbbell Raise

Bench step-up

Bench step-up
Bench step-up Bench step-up

8

Rear delt cable raise

3 sets of 15, 12, 8 reps
Rear delt cable raise Rear delt cable raise

9

Seated calf raise

3 sets of 8 reps
Seated Calf Raise Seated Calf Raise

10

Standing calf raise

3 sets of 12 reps
Standing calf raise Standing calf raise

Cardio: 47 minutes total
11

Treadmill

40 min. steady-state
Cardio Cardio
12

Treadmill

5 min. HIIT (30 sec. jog /30 sec. sprint)
Cardio Cardio
13

Treadmill

2 min. cool-down
Cardio Cardio

Day 6 (afternoon): Chest/Triceps
1

Cardio

10 min. warm-up
Cardio Cardio

Superset
2

Incline dumbbell press

4 sets of 15, 12, 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Jump rope

4 sets of 1 min. each
Jump rope Jump rope

Superset
3

Decline bench press

4 sets of 15, 12, 8 reps
Decline Barbell Bench Press Decline Barbell Bench Press

Mountain climber

4 sets of 30 reps per leg
Mountain Climbers Mountain Climbers

Superset
4

Dumbbell fly

4 sets of 15, 12, 8 reps
Dumbbell Flyes Dumbbell Flyes

Lunge jump

3 sets of 15 reps per leg
Lunge jump Lunge jump

Giant set
5

Cable single-arm triceps extension

4 sets of 12, 8, 6, 4 reps per arm
Cable single-arm triceps extension Cable single-arm triceps extension

Cable single-arm triceps push-down

4 sets of 12, 8, 6, 4 reps per arm
Cable single-arm triceps push-down Cable single-arm triceps push-down

Pop squat

4 sets of 15 reps
Pop squat Pop squat

Giant set
6

Skullcrusher

4 sets of 12, 8, 6, 6 reps
Skullcrusher Skullcrusher

Close-grip barbell bench press

4 sets of 12, 8, 6, 6 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Side bench step-up

3 sets of 15 reps per side
Side bench step-up Side bench step-up

Cardio: 47 minutes total
7

Treadmill

40 min. steady-state
Cardio Cardio
8

Treadmill

5 min. HIIT (30 sec. jog /30 sec. sprint)
Cardio Cardio
9

Treadmill

2 min. cool-down
Cardio Cardio

Day 7 (afternoon): Glutes/Abs
1

Cardio

10 min. warm-up
Cardio Cardio

2

Barbell step-up (or smith machine)

6 sets of 20, 15, 15, 15, 15, 10, 10 reps per leg
Barbell step-up Barbell step-up

Superset
3

Smith machine hip thrust

8 sets of 25, 20, 15, 15, 10, 10, 5, 5 reps
Smith machine hip thrust Smith machine hip thrust

Quick step-up

8 sets of 40 reps
Quick step-up Quick step-up

Superset
4

Cable hip abduction

6 sets of 25, 25, 15, 15, 10, 10 reps per leg
Cable hip abduction Cable hip abduction

Lying leg curl kick-back

4 sets of 15 reps per leg
Lying leg curl kick-back Lying leg curl kick-back

Superset
5

Cable crunch

3 sets of 15 reps
Cable Crunch Cable Crunch

Hyperextension

3 sets of 25 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

6

Pull-up leg raise

3 sets of 5 reps
Pull-up leg raise Pull-up leg raise

Cardio: 47 minutes total
7

Treadmill

40 min. steady-state
Cardio Cardio
8

Treadmill

5 min. HIIT (30 sec. jog /30 sec. sprint)
Cardio Cardio
9

Treadmill

2 min. cool-down
Cardio Cardio


Supplement Philosophy

For Kristina, fitness is about more than just training hard in the gym. "It's also about fueling my body with the proper foods and making sure I take the appropriate supplements to maximize the returns on my hard work," she says.

Olson takes foundational supplements, fish oil, and protein, but she also loves pre-workouts to boost her training drive and focus.

"There are some really great benefits to regular supplementation such as optimizing your recovery, supporting fat loss, and increasing overall health," Olson says. "Each supplement in my arsenal has its purpose!"

Supplement Regimen

Upon waking

BSN Carnitine DNA: 1 tablet


With meals

BSN CLA DNA (breakfast, lunch, and dinner): 1 softgel


BSN Fish Oil DNA (breakfast, lunch, and dinner): 1 softgel


Pre-workout

BSN NO-Xplode: 2 servings


Intra-workout

BSN Amino X: 1 serving


Post-workout

BSN Carnitine DNA: 1 tablet


BSN CellMass 2.0: 1 serving


Before bed

BSN Syntha-6: 1 serving




Kristina's Top 5 Gym Tracks


Royce Da 5'9"
"My Own Planet"
Kendrick Lamar
"i"
Flo Rida (feat. Sage the Gemini and Lookas)
"GDFR"
Ellie Goulding
"Hanging On—I see MONSTAS Remix"
Royce Da 5'9"
"My Own Planet"
Kendrick Lamar
"i"
Flo Rida (feat. Sage the Gemini and Lookas)
"GDFR"
Ellie Goulding
"Hanging On—I see MONSTAS Remix"