We’ve all seen the photos of Carrie Underwood on stage. You know the ones. The lights hit perfectly, she’s mid-note, and her legs look like they were carved out of granite by a Renaissance sculptor. It’s enough to make anyone wonder what she’s doing in the gym, but honestly, the internet is full of misconceptions about her routine. People think she spends four hours a day on a treadmill or lives on celery juice.
Neither of those is true.
👉 See also: Elon Musk Son in Oval Office Video: What Really Happened
The reality of carrie underwood exercise is a lot more "roll up your sleeves" and a lot less "glamour." She’s been working with her trainer, Eve Overland, for over 13 years now. That kind of longevity doesn't come from fad workouts. It comes from a specific, almost scientific approach to weightlifting and high-intensity movement that she manages to squeeze in even when she’s living on a tour bus with two kids.
The Secret Isn't Just "Leg Day"
If you search for her routine, you’ll find a million articles about her legs. They’re iconic. But focusing only on her lower body misses the point of how she actually trains. Carrie uses a "split" routine. Basically, she doesn't hit every muscle every day.
One day might be upper body "pull" exercises—think back and biceps—paired with lower body "push" moves like quads. Then she’ll flip it. It keeps her from burning out. It also means she can train almost every single day without her muscles giving up on her.
She's known for "pre-exhaust" training too. This is a bit of a pro move. You basically tire out a specific muscle with an isolation exercise before moving into a big compound lift. It’s why her workouts feel so intense even if she’s only using dumbbells.
What's Actually in the Deck?
You might’ve heard of her app, Fit52. It’s based on a deck of cards. Seriously.
Each suit represents a different body part or type of move (like cardio, strength, or core). You flip a card, and the number tells you how many reps to do. A 7 of Hearts might be 7 burpees. An Ace of Spades might be a minute of mountain climbers. It sounds like a game, but if you’ve ever tried to get through a full deck, you know it’s a soul-crusher.
The Famous Leg Burnout
When she does focus on legs, she doesn't mess around. Here’s a glimpse into the types of moves Eve Overland actually has her do:
- Dumbbell Deficit Sumo Deadlifts: She stands on blocks or weight plates to get a deeper range of motion.
- Bosu Up-and-Overs: This is for lateral power and balance.
- Bulgarian Split Squats: If you want to know why her quads are so defined, this is the culprit.
- Skater Hops and Touchdowns: These keep the heart rate up and work those stabilizer muscles.
She’s a fan of supersets. She’ll do a heavy lift and immediately jump into a cardio burst without resting. It’s efficient. It’s also why she can get a world-class workout done in 30 minutes in a hotel gym or a parking lot.
Food as Fuel (The "Wannabe Vegan" Life)
You can’t talk about carrie underwood exercise without talking about how she eats. She calls herself a "wannabe vegan." She’s been a vegetarian since she was 13—growing up on a farm in Oklahoma made her realize she didn't want to eat animals.
But she’s not dogmatic about it.
She follows a 45-30-25 macro split. That’s 45% carbs, 30% fat, and 25% protein. She’s been very open about her past struggles with eating too little—down to 800 calories a day during her early Idol days—and how she had to unlearn that "starvation" mindset. Now, she eats to support her muscle. We’re talking tofu scrambles, protein bars, and lots of roasted veggies.
📖 Related: Leslie Bibb Home Improvement: From Sitcom Cameo to 1750s Farmhouse Reality
She also tracks her food. Not to be obsessive, but to make sure she’s actually eating enough protein to recover from those leg days.
The Mental Side of the Hustle
Honestly, the most impressive part isn't the deadlift weight. It’s the consistency. Carrie has mentioned that she’ll jog around her kitchen while cooking dinner or do squats while picking up her kids' toys.
She treats movement as a non-negotiable part of her mental health.
When she’s on tour, her mobile gym (literally a trailer full of equipment) follows her. But even without that, she’s a fan of using what’s available. A chair for tricep dips. A suitcase for weighted lunges. She’s built a lifestyle where "I don't have time" isn't an excuse that works anymore.
Realities of the 2026 Routine
Going into 2026, her approach has shifted even more toward longevity. It’s less about "shredding" for a music video and more about being able to run after her boys. She’s incorporated more mobility work and yoga to stay limpy. She's also a big advocate for hydration—telling fans that if they're cranky, they probably just need a glass of water.
It’s simple advice, but she actually follows it.
How to Apply This to Your Own Life
You don't need a celebrity trainer to see results, but you do need a plan. If you're looking to replicate the Carrie Underwood approach, don't start by trying to do 500 squats.
🔗 Read more: Age Suri Cruise: Why Everyone Is Talking About Her Life at 19
- Grab a deck of cards. Assign a move to each suit. Diamonds for legs, Spades for core, Hearts for cardio, Clubs for upper body. Flip 10 cards and do the reps. It keeps the brain engaged so you don't get bored.
- Focus on the "Big Three." If you only have 20 minutes, do squats, lunges, and some form of a push-up. These compound moves give you the most bang for your buck.
- Track your macros, not just calories. If you're working out hard but not seeing muscle definition, you might be low on protein. Aim for that 25-30% protein range.
- Use "Active Chores." Next time you’re cleaning the house, do 10 lunges every time you move to a new room. It sounds silly, but it builds the "consistency muscle."
- Listen to your body. Carrie takes rest days. She eats the occasional glass of red wine and some dark chocolate. Total deprivation always leads to a crash.
The real "secret" to carrie underwood exercise is that there isn't a secret. It's just showing up, lifting heavy things, and eating enough tofu to make it worth it.