Sarah Hyland’s workout seems SUPER fun.
It has also helped her tone up and gain a tone of lean muscle while bulking up!
Hyland has stuggled with weight gain and even body shamers for being too skinny but she is a strong bad*ss woman and her and her fiance push back; him by sticking up for her, and her by bravely telling her own story and being open enough to share with her fans.
She has, from what I read in her posts, been able to now tack on about 20+ lbs so far.
Which is freakin’ awesome!
So here’s to Sarah Hyland, her amazing body, and the progress she has made.
We’ll talk a little about her nutrition and what she has done to tack on and keep muscle; and also move on into the training that has her abs and muscles toned and wedding-ready!
(FYI: Hyland has kidney dysplasia and underwent a kidney transplant in 2012 which has led to some of her struggles; but she comes back better than ever each time!)
Sarah Hyland Stats:
Height: 5’2
Weight: (approximate) 100 lbs.
Age: 29 years old
Sarah is extremely short and falls into the shortest group of women we have seen at SHJ.
This is another reason Hyland has a lower weight range, although her weight is an approximate and she has been much lower; but tacked on a ton of impressive weight!
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Sarah Hyland Diet and Nutrition
Hyland has been open about her diet and nutrition throughout her weight loss, and weight gain, processes.
Most of this comes via social media platforms like her Twitter and Instagram.
Hyland shares a huge piece of her story back in May 2017 on here Twitter here.
She also writes in one of her posts:
“I am working hard to maintain my weight by eating as much protein as possible and continue to be strong and healthy,” she wrote. “There’s no need to worry. I’ve been down before and I’ll probably be down again in my lifetime but I’m steadfast and solid and will conquer my obstacles.”
And Allure.com mentions this in regards to what Hyland shares as well:
Hyland also responded specifically to those who suggest she “eat a burger” and say that her head is larger than her body. “You’re right! I should eat a burger! ‘Cause they’re f*cking delicious! But guess what. I do. And again, you’re right. No one’s head should be bigger than their body but considering I’ve basically been on bed rest for the past few months, I’ve lost a lot of muscle mass. My circumstances have put me in a place where I’m not in control of what my body looks like.”
So, yes, Hyland has gone through an extremely tough spot and has come out strong and incredible; but is still working on it.
What we do know for sure is that she tries to eat a high protein diet whenever she is able, although she does admit that it is a struggle at time.
She also tries her best to share other meals that even recently include cookies and chips; so her diet, while doing her best to stick to high protein, is also intuitive and she’s happy when she is getting in enough to maintain and gain more muscle mass.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious what the Top Diets Among Celebrities actually are? Check it out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Sarah Hyland Workout Routine Research
On thing that seems to come super easy for Sarah Hyland is her training!
She loves to workout, and she loves to share it!
Which is awesome for us…!
As you can tell her training style is really diverse, and she utilizes dumbbells, calisthenics, kettlebells, and more.
She trains at @DogPound (Insta Tag) and her training definitely swaps to keep it fun and ever-changing.
This is one thing I talk about in my book Superhuman Secrets, and one of the reasons our SHJ Legacy Program is built to be diverse and ever-changing in the pursuit of The Superhero Physique.
We’ll definitely be programming all the workouts we see her utilizing in the pictures shown, and more, but I’ll also do my best to diversify the training by sharing:
- Other workout routines that are great additions to this one (other female celebs)
- Other resources that are perfect for this style of training
- Multiple circuits and workouts for you to jump in and out of within this programming
This can keep you diversified to an extent, but lucky for you we also have over 500 workout routines in our Workout Database, and also our Ultimate Calisthenics Workout Routine & Guide for you to utilize if you ever need to spice this source up even more!
Body and Soul Mag shares this from Hyland’s workout (and social):
Pohlen put Hyland through her paces, including: reverse split squats with a barbell, kettlebell rows on a bench, hip raises on a medicine ball and forward falls with resistance.
“These are SO much harder than they look but get a good 🍑[butt] ya gotta work them 🐖[ham] strings,” she said.
And, to finish off we’ll hear right from Hyland herself as she tells Shape all about her training schedule:
“I like to build muscle by strength training with my trainer. I do an hour-long full-body workout five to six days a week whenever I can. We focus on different body parts, and in between each one, I do one or two minutes of cardio. It’s pretty intense.”
I think we can handle that!
You think you’re ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sarah Hyland Workout Routine
Training Volume:
5-6 days per week
Explanation:
Hyland focuses on strength training with one hour sessions five to six days a week and she says she focuses on different body parts and in between each one she’ll do one to two minutes of cardio. We’ll be building a couples days worth of training similar to this, and then we’ll also supplement some alternative training methods and options.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Sarah Hyland Workout: Sample Workout Routine Schedule
Monday: Full Body Training and Cardio Day A
Tuesday: Full Body Training and Cardio Day B
Wednesday: Optional Off Day, Full Body Training or Other Activity
Thursday: Full Body Training and Cardio Day B
Friday: Full Body Training and Cardio Day A
Saturday: Optional Off Day, Full Body Training or Other Activity
Sunday: Mandatory Rest Day
Sarah Hyland Workout: Full Body Training and Cardio Day A
Warm Up:
10 Minute Incline Walk
Foam Roll
Workout:
Triset One: Chest and Triceps
A. Push Ups
3×10
B. Cable Chest Flyes
3×10
C. Tricep Cable Kickbacks
3×10 each arm
Cardio:
1-2 Minutes of Jump Rope
Triset Two: Glutes
A. Glute Bridges
3×10
B. Weighted Step Ups
3×10 each leg
C. Donkey Kicks
3×10 each leg
Cardio:
1-2 Minutes of Jump Rope
Triset Three: Core
A. Lying Leg Raises with Hip Thrust
3×20
B. Flutter Kicks
3×20
C. Plank to Push Ups
3×10
Cardio:
1-2 Minutes of Jump Rope
Triset Four: Back
A. Dumbbell Deadlifts
3×10
B. Dumbbell Bent Over Rows
3×10
C. Wide Push Ups
3×10
Cardio:
1-2 Minutes of Jump Rope
Triset Five: Shoulders
A. Kettlebell Swings
3×10
B. Kettlebell Upright Rows
3×10
C. Dumbbell Front Raises
3×10
Sarah Hyland Workout: Full Body Training and Cardio Day B
Warm Up:
10 Minute Incline Walk
Foam Roll
Workout:
Triset One: Chest and Triceps
A. Incline DB Bench Press
3×10
B. Incline Hammer Press
3×10
C. Incline DB Chest Flyes
3×10
Cardio:
1-2 Minutes of Row or Run
Triset Two: Glutes
A. Goblet Squats
3×10
B. Goblet Lunges
3×10 each leg
C. Box Jumps
3×20
Cardio:
1-2 Minutes of Row or Run
Triset Three: Core
A. Hanging Leg Raises
3×20
B. Sit Ups
3×20
C. Hollow Hold
3×30 Seconds
Cardio:
1-2 Minutes of Row or Run
Triset Four: Back
A. Lateral Pulldowns
3×10
B. Single Arm DB Rows
3×10
C. Regular Push Ups
3×10
Cardio:
1-2 Minutes of Row or Run
Triset Five: Shoulders
A. Sumo Deadlift Highpulls w/ KB
3×10
B. Kettlebell Swings
3×10
C. Burpees
3×5
Sarah Hyland Workout: Alternative Training and Activity
As I mentioned in the article: Sarah Hyland’s workout routine seems to be extremely variable and ever-changing to keep it fun and effective.
For that reason I want to give you some other training options that’ll help you switch it up, burn fat, tack on muscle and tone, and get you closer to unlocking your Superhero Physique!
Alternative Celebrity Workout Routines:
As I mentioned in the workout routine research: there are quite a few awesome routines from other celebrities that will get you into a Chase Stokes physique.
Here’s a list of awesome alternative workout routines to consider if you’re looking to get slim and toned:
- Maggie Q Workout Routine
- Emma Watson Workout Routine
- Kristen Bell Workout Routine
- Gigi Hadid Workout Routine
And, you can even check out The Ultimate Calisthenics Workout & Guide as well.
Alternative Activity:
You have a lot of options for this one, but I’ll link to some resources we have on the site for a handful.
Go-To Activity Seen By Other Female Celebrities:
- Hiking and Tracking Daily Steps (Usually shooting for 10k+)
- SPIN Class
- Yoga Class
- Pilates
- Dance Fitness
- Boxing/MMA Fitness
- Check out the resources below or Gigi Hadid’s workout for boxing/mma style training.
- Other Quick “Fitness Snacks”
- Check out Kristen Bell’s workout for quick workouts to add to your training.
Join The Superhero Academy and start unleashing your inner SuperHuman.
SUPERHUMAN SECRETS V.2
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