Last updated on February 9th, 2021 at 10:48 am

Lucy Hale is now a CW star.

And we clearly LOVE CW stars at SHJ.

Alright, I’m not going to lie and instead I’m going to break the ice and immediately start by saying I have a huge crush on Lucy Hale.

Lucy, if you’re reading this, and single, get in touch?

I trust the SHJ Army doesn’t mind that brief interruption.

But I apologize if you do…

We’ve seen a TON of CW stars, as I mentioned, and I’ll try to name them sporadically throughout the article – but a full listicle would just take up too much of Lucy Hale’s precious space!

Lucy Hale Stats:

Height: 5’2

Weight: (approximate) 120 lbs

Age: 28 years old

Lucy Hale is among the short ladies we’ve seen at SHJ.

She stands right there with women like Emilia Clarke, Scarlett Johansson, Demi Lovato, Julianne Hough, and a few others.

The tallest ladies include Gwendoline Christie and even Gal Gadot being up there, and other ladies in the tallest range that we’ve seen include Jennifer Lawrence, Daisy Ridley, Rihanna, Zendaya, Krysten Ritter, Morena Baccarin, Nina Dobrev and a few others.

The average height is really around 5’4-5’6.  These ladies are Jennifer Aniston, Olivia Munn, Margot Robbie, Sophia Bush, Alicia Vikander, Zazie Beetz, Tatiana Maslany, and many more.

But, either way, don’t worry!

These routines can be used by all shapes and sizes!

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Lucy Hale Diet and Nutrition

Lucy Hale has done plenty of interviews from being a Pretty Little Liars star, so we actually have some pretty good information about all things diet and fitness for her!

In an interview with Teen Vogue she states:

I try to keep it healthy during the day, but I don’t really follow a particular diet, per se. I’m lucky because I like healthier foods…though I definitely have a sweet tooth. I could never cut out sweets. I do try to avoid dairy because it makes me congested. But I love my sugar and I love my coffee. Coffee is a must.

It makes sense that coffee is a must because the Pretty Little Liars were shown constantly in a coffee shop, am I right?

In W Magazine Lucy is quotes saying:

Drink of choice:

Earthbar’s protein shake called Radiant Skin.

I don’t think this helps you guys much considering you may not have an Earthbar, BUT, you can probably find the ingredients – and it does tell you that she loves grabbing a protein shake!

We also learned that Hale tries to avoid dairy, so don’t skim over and skip that part! 

But, for the most part her diet seems to be focused around sustainability, which is what we love at SHJ.

Our Academy Nutrition Classes are all based around sustainability (Vikings, Hunter Gatherers, Minimalists, Spartans, SuperHumans, Monks, Samurais).

You can also check out some of the other helpful articles on nutrition by heading over to the Nutrition Pillars on the site.

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Lucy Hale Workout Routine Research

I’ll jump back to some of the other interviews I’ve already cited, but Shape.com comes through for us again with some pretty useful (and fun) information.

I’ll start with the fun stuff:

Her gym bag essentials: “I have my little to-go kit in my car that I keep just for the gym. Obviously, the goal is to shower after you work out, but sometimes I just don’t have the time, so that’s where deodorant comes in handy. I like the spray version of Degree’s Ultraclear Black & White Deodorant (Hale has partnered with the brand). It’s great because it’s made to not stain your clothes so you can wear something more than once. I’ll also pack makeup wipes and perfume.”

And then I’ll jump to the actual workout stuff:

Her fitness class lineup: “I’m into this thing called Training Mate, which is a class in LA. It’s circuit training, basically everything you do with a personal trainer except you do it in a class with like 50 other people. But what’s so great about it, it’s an Australian company, so all the teachers there are just like really hot Australian males. So, of course I’ll show up! But I’ve been into SoulCycle for a while. Hot Pilates is great every now and then. And then I have a personal trainer who I work with. I need to keep it new and fresh; if it’s the same thing I’ll end up not going. I need to constantly keep trying new things and challenging myself.”

I mean, she basically gives it all to use there, but I’ll give you guys some more anyways!

Get ready.

W Mag repeats the information, confirming her favorite fitness obsession:

Exercise obsession:

SoulCycle.

And TeenVogue gives us a direct quote from her when she breaks down her daily routine that is pretty useful as well:

It’s hard to fit in workouts when we’re filming, but I try and exercise a few times a week. I’m really into Core Power’s hot yoga—not Bikram, but the step below that—and originally I just wanted a good workout, but it’s actually been really good for me. It helps me slow down and it forces me to relax. It was miserable and hard at first, but now I’m addicted to it. And of course, I live in Los Angeles so I try and be outside. I might go for a hike or a run. I need my Beats by Dre headphones for that. When I’m in LA, I also see a trainer two or three times a week.

I think we have it all.

Now you really have to be ready, because here it comes.

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Lucy Hale Workout Routine

Training Volume:

3-5 days per week

Explanation:

Lucy meets with a trainer 2-3 times per week when she’s home in LA, and also tries to get in yoga, pilates, hiking, running, and SoulCycle when she can.  But, I’ll break it down for you by programming you 3 days of “trainer” workouts, and then the rest I’ll break down as well.

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Video Link:
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Day One: Full Body Trainer Day

Warm Up:

Stretch

15 min varied cardio (treadmill/bike/stairs/elliptical)

Workout:

Squat

3×10

Tricep Cable Pushdowns

3×10

Arnold Press

3×10

Hamstring Curls

3×10

Dips (Assisted if needed)

3xFailure

Cable or Machine Rows

3×10

Squat Clean

3×10

Day Two: Lucy Hale Day

Lucy Hale days revolves around one of the things she does to get active!

That means go ahead and get in some yoga, hiking, a jog, SoulCycle, or pilates!

Get out their and get active.

Use your fitness.

Day Three: Full Body Trainer Day

Warm Up:

Stretch

15 min varied cardio (treadmill/bike/stairs/elliptical)

Workout:

Deadlift

3×10

Weighted Lunges

3×10

Overhead Tricep Press

3×10

Shoulder Flys

3×10

Weighted Glute Bridges

3×10

Incline Dumbbell Press

3×10

Thrusters

3×10

Day Four: Lucy Hale Day

Lucy Hale days revolves around one of the things she does to get active!

That means go ahead and get in some yoga, hiking, a jog, SoulCycle, or pilates!

Get out their and get active.

Use your fitness.

Day Five: Full Body Trainer Day

Warm Up:

Stretch

15 min varied cardio (treadmill/bike/stairs/elliptical)

Workout:

Clean and Press

3×10

Glute Pushdowns (on assisted pull-up machine)

3×10

Cable Tricep Kickbacks

3×10

Shoulder Front Raises

3×10

Quad Leg Extensions

3×10

Pull-ups or Chin Ups (Assisted if needed)

3xFailure

Burpees

3×10

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