Kai Trump’s Workout Routine: Her Fitness Secrets Revealed

In a January update, Kai announced she underwent left wrist surgery to “address injuries to the stabilizing tissues of [her] ECU tendon and damage to [her] triangular fibrocartilage complex.”

“The surgery was successfully performed at the Lehigh Valley Orthopedic Institute by Dr. Thomas Graham, Chief of Jefferson Orthopedics. I look forward to my rehab in the coming months. I am excited for the ability to play golf pain-free!” she continued.

According to Kai, the procedure temporarily prevented her from playing golf. Instead of treating the recovery period as downtime, she reportedly committed herself to a healthier lifestyle and even told her friends she wanted to achieve six-pack abs.

“I literally told them, ‘I have seven months before I return to golf, we’re getting a six-pack,'” she told Fox News Digital. “And I got a six-pack literally just by prioritizing the right foods and working out.”

Her comments echoed what she shared in her July 18 vlog, in which she explained the surgery “actually did help kickstart” her journey.

In the same interview with Fox News Digital, Kai disclosed she follows a balance routine at the gym by combining core exercises, squats and cardiovascular training on a stair-climbing machine.

In addition to working out, Kai said sleep and discipline helped her achieve her impressive transformation.

“I’ll be completely honest with you, yes, there are ways of cheating it, but it’s not easy,” she revealed. “It took a lot of discipline, a lot of sleep. Sleep is the most important thing ever. What you eat is way more important than how much you lift or how much you work out.”

She continued, “I actually ended up working out less and I got the body I wanted working out less because I actually took time to recover and feel good.”

As part of her pre-tournament preparation, Kai completes a trainer-designed warm-up focused on foam rolling and targeted muscle-activation exercises.

“I play a lot of golf … and then work out,” she told Fox News Digital. “Nothing clears your head better than going to the gym and working out … Even if you’re not lifting heavy or if you’re just walking on the treadmill, being active clears your head and helps your mental health.”

To support her fitness journey, Kai consumes approximately 150 grams of protein each day, along with sustainable carbs.

“No matter what I’m doing, I always have like 40 grams of protein in the morning through a shake or something, just so I have it in my system,” she said of her gluten-free and dairy-free diet. “I would be totally fine eating steak for the rest of my life, or just chicken and rice, which is weird to some people, but I like it.”

One of her preferred meals is a ground beef bowl prepared with rice, avocado and a selection of seasonings. Although she generally limits indulgent foods, she occasionally treats herself to prosciutto with pesto.