4:53 rdl 1-2 sets 12-15 reps warm up weight/bar 4 sets 8-10 reps normal weights 10:57 smith machine partial hip thrusts 4 sets 12 reps 15:30 smith machine alternating reverse lunges into sumo squat 3 sets (not clear in vid but it makes sense as said in the comments, apologies if I’m wrong) 5-8 reps 17:55 hamstring curl 3 sets?(again Idk sorry) Drop-set 10*10 (lighter weight) reps (20 in total) 22:10 glute medius kickback 3 sets? 8 reps? Per leg Hope this helps! Can’t wait to try it out tomorrow😍
Krissy don’t ever ever let these assholes make you feel fat. You look incredible and only continue to get better and better! You’re such an inspiration in so many ways and I truly enjoy all the videos and the tone & sculpt app.. so thank you, so much!
@@broad405 she’s wearing squat proof leggings & also you’ve clearly never worked out a day in your life, you grunt when you work hard but nice try lol.
@@broad405 oh someone who never actually worked out. the more tight the pants are the more comfortable they are, even my boyfriend squats in tight shorts cuz its not in the way... and yes when you are struggling with a weight you are going to grunt and make a sound and if a women does it its not gonna sound like a manly battle cry dude :D you complain but still watch the videos and make time for a comment lmao
You are NOT chubby! You’re gorgeous love!!! I’ve been watching you for 5 years and you’re literally the reason WHY I started working out 💛 so thank you for being an inspiration! Keep doing you babe!! Always supporting you 😊
Hurt people hurt people... don't let that comment get to you. If you feel good and happy that's all that matters❤️ Cant wait to try this workout! Thank you for taking the time to explain everything in such detail, we appreciate it!
It be the lamest, insecure, and BROKEST men who have negative comments because they’re unhappy with themselves. Cause Chubby whereeee? You’re literally the most fit woman I know, you’re awesome girl and on your grind‼️💰🥰❤️❤️❤️
Krissy these are great videos! My 14yo daughter is a competitive cheer athlete and has started coming to the gym with me. She's quite an athlete. I'm so proud of her. When she was younger she told me, dad I want to be your training partner. I send her your videos on the days we can't go together so she can keep learning and training when I'm not there. Keep up the great content!
Girl... you are literally what body goals means. Since i first saw your chanell years ago i aspired to be strong as you or be still motivated to go to the gym at the age of 27 ( im 21 and im afraid that when i will be older i will not have time move my body) Your ytb content always motivates me to become better version of myself, you inspire so meny people !!
He doesn’t know what he’s talking about. He’s just jealous that he can’t be with someone as amazing as you. Love you babe Thanks for helping us to be our bestselves. 😘
Please don't ever waste energy on other people's negative comments. You do not look chubby. I was just telling my husband how beautiful and powerful you look and a total inspiration for me. Keep your head high and positive thinking
Krissy can I just say I’ve learned so much from these videos. I’ve implemented a lot into my workouts & feel that my trainer has intensified even more.
In the Netherlands we just got the anouncement that the gyms are going to open again tomorrow. I’m so motivated right now to try this work out tomorrow. I also downloaded the Tone and Sculpt app to try. Honestly your recipes look so good! I hope this helps me to keep going and to achieve my goals this year. Love your energy, you’re such an inspiration! ❤️
I’ve been with the tone and sculpt app for 2 years now and I’m extremely happy with my body. Thankyou for all you do Krissy!! Love you & I hope you’re doing well and healthy 🤍
This is exactly th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
I just started working out two months ago and as a beginner, I'm so glad that I found ur channel. You literally share everything I need to know for do's and dont's and why am i doing that workout for, what muscle I'm targeting . You’re such a gem ❤ Thank you
I bet that guy's face looks like a sock , girl don't let anyone get in your head ! it's impressive how you look perfect in a lot of people's eyes and still get hurt over someone dumb saying that you're chubby lol. You are perfect, you're a role model for us all ! Keep that beautiful chin of yours up. Love you krissy
Krissy!!! You inspire me and I look up to you. That guy is just hating, can't believe he said that. You look great, and every day I work on being proud of my achievements at the gym and how far I have come. I now am able to go to the gym alone BECAUSE of you I faced a fear that I had for many years.
I’ve been needing a new leg workout routine bc I am SOOOoo so ready to begin training seriously to start seeing real results! I know my girl Kris’s got me w this video!! 💕💕💕
Thank you very much for what you do for the community! As a mom in her late forties, I considered myself just a beginner on my fitness journey. I came across your TH-cam videos in like October 2021, and I have learned so much from you ever since. I am feeling so Good! You’re Wonderful, Krissy!!! Thank you!!!
That’s crazy I don’t know how you could look chubby! You look amazing and I love your videos, they’ve been really helpful for my new weight lifting journey. Thank you!💖
I'm so glad I found you!! I've been a group x instructor for 30 years, fitness trainer for 15 and a gym owner for 10. When we had to shut down for covid (twice) I lost all motivation. I lost muscle and gained 15 lbs. I did your killer booty gym workout and it was amazing! I love your videos. You are so clear with explanation and form. I appreciate you so much. You have motivated me! I will be trying this workout too.
I was literally thinking yesterday during the kickstart challenge that my hip thrusts recently have been hitting my quads so much more for some reason ?! I’m so excited to try this variation! Thank you for always providing the best tips and spicy workouts 🌶🔥❤️
If you're chubby what am I? That person is just jealous because he can not be like you. Remember you can't please everyone. Keep going because I'm a senior (63) and have been following you. I decided to retire when Covid hits and focus on my health. So now I'm trying to do what you're doing. Remember you are helping a lot of people that including ME. 🥰😍
No, you are not chubby Krissy... I don't have tone and sculpt app but I learn a lot, a lot from your youtube videos....I am now very good at RDL, hip thrusts and squat (coming up knees pushing outside) .. Thank u so so much. Love u. Always on your side :)
This reminds me of my old workouts. I used to do the lunge & squat complex & the medius kickbacks all the time!! Only difference is I have so much more knowledge of how to program these movements which has changed my training so much!! this session looks insane - looking forward to this plan. T&S girls will all have JUICY 🍑
I love that you shared about battling your internal monologue and exactly how it transpired. It’s such a struggle for everyone and a lesson for so many to learn that it doesn’t matter where you’re at in your journey, you could look as gorgeous and fit and Krissy Cella and still have to mindfully keep negative thoughts in check. Whatever the case, you are absolutely beautiful and not chubby and have so much more to offer the world than the shell your soul lives in regardless because you are a firey heart with stunning intellect that seeks to make the world a better place. 💜💜💜
Take Sacha through a nice, brutal lower body workout like you make us do on the Strong programme - hip thrusts, deadlifts, walking lunges, leg press supersets, DROP SETS… bring the pain, sis
Krissy! You look amazing! Definitely not chunky! Question: What size is your sweater? I love your clothing line! Can’t wait for the new collection!!!! Also trying this workout on Monday!
You are literally my idol . I follow your routine religiously and it helped me so much in body transformation and you’re friggin gorgeous with bomb body . People are just jealouse
It’s really helpful when you show it from your angle. Sometimes I wonder how it should look in person, instead of from the side or front/back… hope that makes sense.
One thing I LOVE about your strong program is you offer alternative exercises aimed at the same body part for those of us with lack of equipment or beginners or those who are working on building up proper form. You rock!
I’m so happy you love this! The reason we did it was I would travel constantly before the pandemic and could never find all the equipment I needed so I would swap out exercises xx
You videos are absolutely easy to follow and informative. I appreciate the way you take your time to demonstrate form and explanation of the movement. Thank you ❤
Girl if you're chubby, I'm morbidly obese. I had a c-section almost a year ago and im just getting to place where I feel comfortable enough to start working out again (with my newly found mom pooch), and its because of you and your videos. Ignore the haters and keep going ❤️
Krissy I’ve been watching your channel and following you on IG for years and your gains over the last 1-2 years are amazing! You are incredible and so inspiring! Definitely not chubby. Powerful and strong! 💪🏻❤️
I started watching your videos a few months ago, and I absolutely love every single one of them. But honestly with this video, you've become one of my favourite fitness trainers. you are so amazing and so real. please never stop doing what you're doing ❤
I loved the way you said Mama Chela will tell you the difference ❤️ Your optimism brightens up my day and my depression feels a little easier to fight when i see how you carry yourself emotionally. Sometimes i dont agree with your form on some lifts but youre such a genuine amazing positive person i love watching your videos 🥰
Giiiirl!! You are killing it! Definitely NOT chubby. Some people are just rude, and don’t realize the weight their words carry. Thankful for the Tone and Sculpt app and the KILLER workouts! The kickstart challenge is kicking my butt! Hurts so good! 💪🏻😆
Alright - I took notes cause I didn’t see the details in the description box but if I understand correctly the workout is: Dynamic Warm Up RDL unloaded - 2 sets, 12-15 reps (Compound) RDL loaded - 4 sets, 8-10 reps (Compound) Smith Machine Partial Hip Thrust - 4 sets, 12 reps (Complex - unilateral+slow tension) Smith Machine Reverse Lunge into Reverse Lunge into deep sumo squat - 3 sets, 5-8 reps (Isolation) Hamstring Curl - Drop Set (drop weight) 3 sets, 10 reps (Burner) Glute medius focused Kickback
You have changed my LIFE!!! Thank you for everything!! Cheering you on all the way from Cleveland Ohio!! Thank you!! For always giving great advice! You an amazing woman 💯
Im not saying this just because you brought up the comment and I want to make you feel better. But no lie, whether its when i see your IG pictures, or videos, im thinking " her body is amazing! So nicely proportioned, strong, yet still feminin. Youre a stunner girl. People have their preferences. But dont listen to that comment. You and your body, and your personality are amazing!
I rarely comment on videos, but I’ve been following you for a while and I just wanted to let you know that you’re such an inspiration to me! You radiate so much good energy and you’re a badass woman!
I've only been training for 3 months. I only recently discovered you on TH-cam and have already learned so much from you. Thanks a lot for this! Personally, a video detailing the warm-ups would help quite a bit. Greetings from Germany 😊
You look amazing! I can't believe that any man could or would say that to you!!! I am totally inspired by you and you are beautiful. I've learned that insecure people like to tear others down.
Omg I heard someone called you chubby. This is one of the reasons why I haven’t posted my journey lifting weights yet. But girl let me tell you, your perfect in every way. I wish I had your booty. I’m a working on it. Shake it off !! They probably are just being bullies and they should really get a life. Love you girl. Let’s go. Strong program week 2 …
gosh you're beautiful !!!! I think people can say whatever they want to say to make themselves feel better ..well in fact they took the time to leave you that comment means you're bringing enough noise to get his attention. You're an unbelievable inspiration . Keep it up babe 💕
Workout done, good one specs down below Duration: 1h17min (this includes dynamic warm up, setting up the various exercises, waiting 3 min for the hams machine eheh and stretching). Cal burned: 420 Workout: 6xRDL (1 warm up set (15 reps) and 5 working sets (10 reps for 4 sets and 6 reps final set (and PR IUPIII)) 5x15partial hip trusts 4xreverse into squat (6 reps for 3 sets and 5 reps final set) 3x10+10 drop set hams curl 4x15 side kickback I enjoyed it, keep them coming eheh (I'm on your advance strong program, this is my deload week but I had that 2 weeks ago when I went on holiday eheh) Love and kisses 💋 😘
Hey krissy, you're not chubby. You look incredible and you are super STRONG. That's just comments coming out from frustated people(men ) who can't lift as much as you (instead of whining they should start lifting for their own good). Altough i m a PT aswell, i have been recommending your app to many female friends as they struggle to get confindent in the gym. I know they are loving it , and it's really joyful for me to see them succeed in the gym even though not by my hands but from someone i trust with your skills. Keep Going
You have motivated me so much. I have been watching your videos religiously before hitting the gym. I can see a difference in my body. Thank you so much!! You are awesome.
The guy who called you chubby was clearly just looking for attention and a response from you. He got it through this video. Don’t fall prey to people like him trying to agitate others. You are incredible and no matter the heights you reach there are so many others you will encounter unfortunately. Keep your head up high Krissy ❤️
First, there’s nothing wrong with being chubby. There’s not a one and only perfect body type. Second, you look really fit. Your body is the outcome of years of hard work and consistency and we all look up to it. You are insanely beautiful, on the outside (breath-taking) and on the inside even more. It’s ok to need a reminder from time to time that you are bomb, you are a human as anybody else. We admire you deeply and we know you know you’re on fire 🔥
Currently doing this workout. I’m on my last set of smith machine alternate reverse lunges into a sumo squat and my booty is DEMOLISH! Great way to kick off the workout week 🤩
I think he meant that as a compliment. 😄 A yogi once said, if your glass is full of positivity, nothing negative can get in. I'm paraphrasing but something along those lines. 💚
Hi Krissy! Let me just start off by saying that I absolutely love your videos!🙌🏼 I was wondering if you would mind doing a video on an explanation of the science behind mind muscle connection and how it’s a complete game changer for the gains? I can’t seem to find a video on this that won’t confuse my beginner/intermediate clients. Thank you so much in advance and I love you!😘💖
Barefoot shoes are the best, I’ve been wearing them for years, I have their trail shoes, the normal trainers, and more recently their hiking boots for a multi day hike we did. They are a godsend for wide feet!
I usually find female led fitness channels to be intimidating, condescending and unhelpful. I am loving your channel because I find you to be so personable and educational. There’s just something about you and your personality, I honestly think you really want women to succeed and not just saying that for the views. Thanks to you, I’ve finally learned how to do a proper deadlift, I’ve been avoiding this exercise for years (I would hurt myself every time I tried.) Not many channels out there that take the time to show you the mechanics of each movement. I’m totally trying this workout in the gym tomorrow!
I try all u're moves.. I love ure words of encouragement and u're genuineness. No fake ass her. Me and my friend here in Jamaica wish u all the best krissy
Finally girl we need more videos like this , when you do the work out with us , because its very hard to work out and keep pausing and playing back the video... Thank youuuuu
I feel like sometimes in the gym you feel so lonely, and I dont know why but in your video were so many small things (like the moment you hit yourself with the headphones or when it was so much weight and you were half laughing half thinking what the fuck) that i can relate to...it reminded me of the fact that we are all humans, and we all mess up or do something awkward at times and that this isnt bad at all. So thank you for your videos, you really help me to feel comfortable in the gym.
I freaking love it!! I get so pumped watching your videos so I can get right in the gym and hit it. Thank you so much you give me so much more love and appreciation when I’m at the gym. I appreciate how much information you give us.
![MY 5 TOP TIPS THAT CHANGED MY GLUTES AND LEGS DAY [+GIVEAWAY] | Krissy Cela](http://i.ytimg.com/vi/LD3yyqgJKJk/mqdefault.jpg)
![MY 5 TOP TIPS THAT CHANGED MY GLUTES AND LEGS DAY [+GIVEAWAY] | Krissy Cela](/img/tr.png)
4:53 rdl
1-2 sets 12-15 reps warm up weight/bar
4 sets 8-10 reps normal weights
10:57 smith machine partial hip thrusts
4 sets 12 reps
15:30 smith machine alternating reverse lunges into sumo squat
3 sets (not clear in vid but it makes sense as said in the comments, apologies if I’m wrong) 5-8 reps
17:55 hamstring curl
3 sets?(again Idk sorry) Drop-set 10*10 (lighter weight) reps (20 in total)
22:10 glute medius kickback
3 sets? 8 reps? Per leg
Hope this helps!
Can’t wait to try it out tomorrow😍
THANK YOU for this!!
@@heybridgeey no worries☺️ Also don’t forget dynamic warm ups!
Thank you for this! Just saw it!
Thank you Babygirl !!! 🍑🍑🍑❤️❤️❤️
I think she’s doing about 3-4 sets each exercise :) thanks for this’
Krissy don’t ever ever let these assholes make you feel fat. You look incredible and only continue to get better and better! You’re such an inspiration in so many ways and I truly enjoy all the videos and the tone & sculpt app.. so thank you, so much!
Fatass.. nah I'm playin, I'm the fatass 😐
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog :D
She just says that for attention,,,, just like the attention she wants wearing those see through spandex and making sounds like she's getting screwed
@@broad405 she’s wearing squat proof leggings & also you’ve clearly never worked out a day in your life, you grunt when you work hard but nice try lol.
@@broad405 oh someone who never actually worked out. the more tight the pants are the more comfortable they are, even my boyfriend squats in tight shorts cuz its not in the way... and yes when you are struggling with a weight you are going to grunt and make a sound and if a women does it its not gonna sound like a manly battle cry dude :D you complain but still watch the videos and make time for a comment lmao
You are NOT chubby! You’re gorgeous love!!! I’ve been watching you for 5 years and you’re literally the reason WHY I started working out 💛 so thank you for being an inspiration! Keep doing you babe!! Always supporting you 😊
Thank you for being so lovely my girl I appreciate you 💙💙
Hurt people hurt people... don't let that comment get to you. If you feel good and happy that's all that matters❤️
Cant wait to try this workout! Thank you for taking the time to explain everything in such detail, we appreciate it!
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog !
It be the lamest, insecure, and BROKEST men who have negative comments because they’re unhappy with themselves. Cause Chubby whereeee? You’re literally the most fit woman I know, you’re awesome girl and on your grind‼️💰🥰❤️❤️❤️
Krissy these are great videos! My 14yo daughter is a competitive cheer athlete and has started coming to the gym with me. She's quite an athlete. I'm so proud of her. When she was younger she told me, dad I want to be your training partner. I send her your videos on the days we can't go together so she can keep learning and training when I'm not there. Keep up the great content!
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog !!
That’s a great dad right here!
@@aruytpadyugf thanks! Only got one shot at this. Gotta make it a good one!
Girl... you are literally what body goals means. Since i first saw your chanell years ago i aspired to be strong as you or be still motivated to go to the gym at the age of 27 ( im 21 and im afraid that when i will be older i will not have time move my body) Your ytb content always motivates me to become better version of myself, you inspire so meny people !!
He doesn’t know what he’s talking about.
He’s just jealous that he can’t be with someone as amazing as you.
Love you babe
Thanks for helping us to be our bestselves. 😘
6:15 RDL
1-2 sets 12-15 reps warm up weight/bar
4 sets 8-10 reps normal weights
11:49 Smith machine partial hip thrusts
4 sets 12 reps
15:37 Smith machine alternating reverse lunges into sumo squat
3 sets 5-8 reps
17:55 Hamstring curler
3 sets 10+10 reps
train to failure
22:10 Glute medius kickback
3 sets? 8 reps? Per leg
Please don't ever waste energy on other people's negative comments. You do not look chubby. I was just telling my husband how beautiful and powerful you look and a total inspiration for me. Keep your head high and positive thinking
Im obsessed with these workout with me videos! My form has improved tenfold! Thank you 💗💗💗 and a new guide??? New oner??? I WASNT READY 😭💗
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog :D
Krissy can I just say I’ve learned so much from these videos. I’ve implemented a lot into my workouts & feel that my trainer has intensified even more.
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog ;)
In the Netherlands we just got the anouncement that the gyms are going to open again tomorrow. I’m so motivated right now to try this work out tomorrow. I also downloaded the Tone and Sculpt app to try. Honestly your recipes look so good! I hope this helps me to keep going and to achieve my goals this year. Love your energy, you’re such an inspiration! ❤️
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog ;D
hallo nederlander
I’ve been with the tone and sculpt app for 2 years now and I’m extremely happy with my body. Thankyou for all you do Krissy!! Love you & I hope you’re doing well and healthy 🤍
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog :)
This is exactly th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
I tried this workout this morning and it was INSANE!! The glute pump is unbelievable and I was BURNING the whole time! 10/10 🔥🔥
I just started working out two months ago and as a beginner, I'm so glad that I found ur channel. You literally share everything I need to know for do's and dont's and why am i doing that workout for, what muscle I'm targeting . You’re such a gem ❤ Thank you
Never let stupid comments get you, you are NOT chubby in any way!!! You’re gorgeous and body to die for !! You should be so proud 🙏🏾👏🏽❤️
Girl you do NOT look chubby at all! You look amazing 🙌🏼 you're body goals 🔥
I bet that guy's face looks like a sock , girl don't let anyone get in your head ! it's impressive how you look perfect in a lot of people's eyes and still get hurt over someone dumb saying that you're chubby lol. You are perfect, you're a role model for us all ! Keep that beautiful chin of yours up. Love you krissy
Chubby? Seriously.. That's just a troll looking for likes
@@terrenceodonnell6347 Dude probably has anorexia himself or something so everyone looks chubby in his world lol
@@terrenceodonnell6347 if she is chubby I’m obese 🥲😂
@@Charelhuisman I agree, I would be the same then
Like a sock!? 😂
the “mama Cela will tell ya.” made me feel so safe
Krissy!!! You inspire me and I look up to you. That guy is just hating, can't believe he said that. You look great, and every day I work on being proud of my achievements at the gym and how far I have come. I now am able to go to the gym alone BECAUSE of you I faced a fear that I had for many years.
I’ve been needing a new leg workout routine bc I am SOOOoo so ready to begin training seriously to start seeing real results! I know my girl Kris’s got me w this video!! 💕💕💕
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog !
I love that you shared your feelings about the chubby comment. So transparent and real. Full respect
That awesome feeling when you're watching old Krissy's videos and getting a notification of the new one! 😍
Thank you very much for what you do for the community! As a mom in her late forties, I considered myself just a beginner on my fitness journey. I came across your TH-cam videos in like October 2021, and I have learned so much from you ever since. I am feeling so Good! You’re Wonderful, Krissy!!! Thank you!!!
Please never stop making videos, I've learned so much with you😍
You are amazing and so relatable! please don’t let anyone get to you. people will talk no matter what size anyone is. THANK YOU for these videos ♥️
That’s crazy I don’t know how you could look chubby! You look amazing and I love your videos, they’ve been really helpful for my new weight lifting journey. Thank you!💖
I'm so glad I found you!! I've been a group x instructor for 30 years, fitness trainer for 15 and a gym owner for 10. When we had to shut down for covid (twice) I lost all motivation. I lost muscle and gained 15 lbs.
I did your killer booty gym workout and it was amazing! I love your videos. You are so clear with explanation and form. I appreciate you so much. You have motivated me! I will be trying this workout too.
I was literally thinking yesterday during the kickstart challenge that my hip thrusts recently have been hitting my quads so much more for some reason ?! I’m so excited to try this variation! Thank you for always providing the best tips and spicy workouts 🌶🔥❤️
Your feet position makes a huge difference. Watch glute guru, the video perfect your hip thrusts helped me
If you're chubby what am I?
That person is just jealous because he can not be like you.
Remember you can't please everyone.
Keep going because I'm a senior (63) and have been following you.
I decided to retire when Covid hits and focus on my health.
So now I'm trying to do what you're doing.
Remember you are helping a lot of people that including ME. 🥰😍
I just finished my second week of Strong & that is exactly how I feel can’t wait for the next 2 weeks you’re amazing!!! 🤎 from Idaho!!
No, you are not chubby Krissy... I don't have tone and sculpt app but I learn a lot, a lot from your youtube videos....I am now very good at RDL, hip thrusts and squat (coming up knees pushing outside) .. Thank u so so much. Love u. Always on your side :)
Yessss adding this to my routine 🙌💪
Add deez nuts to ur routine 🙌🏼💪🏼
th-cam.com/video/xY6TuCyoz8A/w-d-xo.html gym vlog ;)
I never fully understood the difference between all the deadlift variations and you just explained everything in 1 minute!!! Thank yoooouuu
Love you Krissy
Writing this for myself 🔥
_ Active stretching
_ RDL 2 sets x12-15 (low weight)
_ RDL 4 sets x8-10 (heavy)
_ Smith machine partial hips thrusts 4 sets x12
_ Smith machine reverse lunges into deep sumo squats x5-8 reps
_ hamstring curl 2 sets x10 reps
Drop set x10 reps (lower the weight)
(train to failure)
_ glutes medius focused kick backs x 8-10??
This reminds me of my old workouts. I used to do the lunge & squat complex & the medius kickbacks all the time!! Only difference is I have so much more knowledge of how to program these movements which has changed my training so much!! this session looks insane - looking forward to this plan. T&S girls will all have JUICY 🍑
Ohh my how did you learn how to set them up to create a better routine??
I love that you shared about battling your internal monologue and exactly how it transpired. It’s such a struggle for everyone and a lesson for so many to learn that it doesn’t matter where you’re at in your journey, you could look as gorgeous and fit and Krissy Cella and still have to mindfully keep negative thoughts in check. Whatever the case, you are absolutely beautiful and not chubby and have so much more to offer the world than the shell your soul lives in regardless because you are a firey heart with stunning intellect that seeks to make the world a better place. 💜💜💜
Take Sacha through a nice, brutal lower body workout like you make us do on the Strong programme - hip thrusts, deadlifts, walking lunges, leg press supersets, DROP SETS… bring the pain, sis
She's so cute everytime she sings her words away!😍🥺
Krissy! You look amazing! Definitely not chunky!
Question: What size is your sweater?
I love your clothing line! Can’t wait for the new collection!!!!
Also trying this workout on Monday!
You are literally my idol . I follow your routine religiously and it helped me so much in body transformation and you’re friggin gorgeous with bomb body . People are just jealouse
Lmao at Sacha 😂 felt that in my soul. Would def wanna see him do lower body! ❤
It’s really helpful when you show it from your angle. Sometimes I wonder how it should look in person, instead of from the side or front/back… hope that makes sense.
It autocorrected, he meant to say you gave him a chubby
One thing I LOVE about your strong program is you offer alternative exercises aimed at the same body part for those of us with lack of equipment or beginners or those who are working on building up proper form. You rock!
I’m so happy you love this! The reason we did it was I would travel constantly before the pandemic and could never find all the equipment I needed so I would swap out exercises xx
You videos are absolutely easy to follow and informative. I appreciate the way you take your time to demonstrate form and explanation of the movement. Thank you ❤
girl we need your playlist on spotify !!
Don’t let em get to you, mama. You’re the reason I got into fitness in the first place, absolute body goals.
Girl if you're chubby, I'm morbidly obese. I had a c-section almost a year ago and im just getting to place where I feel comfortable enough to start working out again (with my newly found mom pooch), and its because of you and your videos. Ignore the haters and keep going ❤️
Krissy I’ve been watching your channel and following you on IG for years and your gains over the last 1-2 years are amazing! You are incredible and so inspiring! Definitely not chubby. Powerful and strong! 💪🏻❤️
I started watching your videos a few months ago, and I absolutely love every single one of them. But honestly with this video, you've become one of my favourite fitness trainers. you are so amazing and so real. please never stop doing what you're doing ❤
I loved the way you said Mama Chela will tell you the difference ❤️ Your optimism brightens up my day and my depression feels a little easier to fight when i see how you carry yourself emotionally. Sometimes i dont agree with your form on some lifts but youre such a genuine amazing positive person i love watching your videos 🥰
I love the way you break everything down and teach us the order of how to set up our workouts. I just ordered your new book so I can learn more. 😁
Giiiirl!! You are killing it! Definitely NOT chubby. Some people are just rude, and don’t realize the weight their words carry. Thankful for the Tone and Sculpt app and the KILLER workouts! The kickstart challenge is kicking my butt! Hurts so good! 💪🏻😆
I’m honestly looking forward to your workout with Sacha🤩
so close to 1 mil subscribers krissy 🥺♡
Alright - I took notes cause I didn’t see the details in the description box but if I understand correctly the workout is:
Dynamic Warm Up
RDL unloaded - 2 sets, 12-15 reps
(Compound) RDL loaded - 4 sets, 8-10 reps
(Compound) Smith Machine Partial Hip Thrust - 4 sets, 12 reps
(Complex - unilateral+slow tension) Smith Machine Reverse Lunge into Reverse Lunge into deep sumo squat - 3 sets, 5-8 reps
(Isolation) Hamstring Curl - Drop Set (drop weight)
3 sets, 10 reps
(Burner) Glute medius focused Kickback
You have changed my LIFE!!! Thank you for everything!! Cheering you on all the way from Cleveland Ohio!! Thank you!! For always giving great advice! You an amazing woman 💯
So grateful she’s using kg instead of lbs 😄 thanks for the great videos Krissy!!! I love using them as an inspiration for my own training!
Gurl. You not chubby at all. You are an inspiration to us! You are powerful
i didn't even know that there is a difference between rdl and stiff leg dl, thank you so much krissy❤️
Im not saying this just because you brought up the comment and I want to make you feel better. But no lie, whether its when i see your IG pictures, or videos, im thinking " her body is amazing! So nicely proportioned, strong, yet still feminin. Youre a stunner girl. People have their preferences. But dont listen to that comment. You and your body, and your personality are amazing!
I don’t know who in the right mind would call you chubby, you’re literally goals and I try to follow you to get a body just like yours
I rarely comment on videos, but I’ve been following you for a while and I just wanted to let you know that you’re such an inspiration to me! You radiate so much good energy and you’re a badass woman!
I’m already excited for the new upcoming Collection omg!!!😩
I've only been training for 3 months. I only recently discovered you on TH-cam and have already learned so much from you. Thanks a lot for this! Personally, a video detailing the warm-ups would help quite a bit. Greetings from Germany 😊
You look amazing! I can't believe that any man could or would say that to you!!! I am totally inspired by you and you are beautiful. I've learned that insecure people like to tear others down.
Giirl you don‘t look chubby at all! You look amazing and also your skin is glowing! You create the most informative and inspiring content💙
Omg I heard someone called you chubby. This is one of the reasons why I haven’t posted my journey lifting weights yet. But girl let me tell you, your perfect in every way. I wish I had your booty. I’m a working on it. Shake it off !! They probably are just being bullies and they should really get a life. Love you girl. Let’s go. Strong program week 2 …
gosh you're beautiful !!!! I think people can say whatever they want to say to make themselves feel better ..well in fact they took the time to leave you that comment means you're bringing enough noise to get his attention. You're an unbelievable inspiration . Keep it up babe 💕
Je t’adore tu es l’une des sportives les plus positives et humaine 🥰 so inspiring
Workout done, good one specs down below
Duration: 1h17min (this includes dynamic warm up, setting up the various exercises, waiting 3 min for the hams machine eheh and stretching).
Cal burned: 420
Workout:
6xRDL (1 warm up set (15 reps) and 5 working sets (10 reps for 4 sets and 6 reps final set (and PR IUPIII))
5x15partial hip trusts
4xreverse into squat (6 reps for 3 sets and 5 reps final set)
3x10+10 drop set hams curl
4x15 side kickback
I enjoyed it, keep them coming eheh (I'm on your advance strong program, this is my deload week but I had that 2 weeks ago when I went on holiday eheh)
Love and kisses 💋 😘
Hey krissy, you're not chubby. You look incredible and you are super STRONG. That's just comments coming out from frustated people(men ) who can't lift as much as you (instead of whining they should start lifting for their own good).
Altough i m a PT aswell, i have been recommending your app to many female friends as they struggle to get confindent in the gym. I know they are loving it , and it's really joyful for me to see them succeed in the gym even though not by my hands but from someone i trust with your skills.
Keep Going
You have motivated me so much. I have been watching your videos religiously before hitting the gym. I can see a difference in my body. Thank you so much!! You are awesome.
I in every video of Krissy every time she posts I like the video without seeing it yet !!!🤪🥰
The guy who called you chubby was clearly just looking for attention and a response from you. He got it through this video. Don’t fall prey to people like him trying to agitate others. You are incredible and no matter the heights you reach there are so many others you will encounter unfortunately. Keep your head up high Krissy ❤️
First, there’s nothing wrong with being chubby. There’s not a one and only perfect body type. Second, you look really fit. Your body is the outcome of years of hard work and consistency and we all look up to it. You are insanely beautiful, on the outside (breath-taking) and on the inside even more. It’s ok to need a reminder from time to time that you are bomb, you are a human as anybody else. We admire you deeply and we know you know you’re on fire 🔥
Currently doing this workout. I’m on my last set of smith machine alternate reverse lunges into a sumo squat and my booty is DEMOLISH! Great way to kick off the workout week 🤩
I think he meant that as a compliment. 😄 A yogi once said, if your glass is full of positivity, nothing negative can get in. I'm paraphrasing but something along those lines. 💚
Did this workout today and my legs are on fireeeeeeeee, love it thanks mama Cela!
Thank you for showing the dynamic stretching 🙏🏻
I tried to recreate this at home (because of lock down) with dumbbells and it was fun and KILLER!! Cant wait to try this with gym weights
I have loved the Strong Program !!! So excited for what's to come with T&S !🧡
Please do more videos like these! I already tried this workout and it's BOMBBBBBB!!! ❤❤❤
Girl you are an inspiration. Forget about that negative comment. Keep doing what you do. You look amazing!
doing this routine for my leg day❤️🔥 and don’t listen to irrelevant comments like that, you’re fit! keep doing you!
Hi Krissy! Let me just start off by saying that I absolutely love your videos!🙌🏼 I was wondering if you would mind doing a video on an explanation of the science behind mind muscle connection and how it’s a complete game changer for the gains? I can’t seem to find a video on this that won’t confuse my beginner/intermediate clients. Thank you so much in advance and I love you!😘💖
Barefoot shoes are the best, I’ve been wearing them for years, I have their trail shoes, the normal trainers, and more recently their hiking boots for a multi day hike we did. They are a godsend for wide feet!
I usually find female led fitness channels to be intimidating, condescending and unhelpful. I am loving your channel because I find you to be so personable and educational. There’s just something about you and your personality, I honestly think you really want women to succeed and not just saying that for the views. Thanks to you, I’ve finally learned how to do a proper deadlift, I’ve been avoiding this exercise for years (I would hurt myself every time I tried.) Not many channels out there that take the time to show you the mechanics of each movement. I’m totally trying this workout in the gym tomorrow!
I try all u're moves.. I love ure words of encouragement and u're genuineness. No fake ass her. Me and my friend here in Jamaica wish u all the best krissy
Finally girl we need more videos like this , when you do the work out with us , because its very hard to work out and keep pausing and playing back the video... Thank youuuuu
Girl you look amazing and super duper fit, strong, toned and gorgeous!! I’m loving the Tone and sculpt app so much and I love you!
Vi tu video de 5 tips y me resultó muy útil no sabía que cosas tan pequeñas podían hacer la diferencia gracias
I feel like sometimes in the gym you feel so lonely, and I dont know why but in your video were so many small things (like the moment you hit yourself with the headphones or when it was so much weight and you were half laughing half thinking what the fuck) that i can relate to...it reminded me of the fact that we are all humans, and we all mess up or do something awkward at times and that this isnt bad at all. So thank you for your videos, you really help me to feel comfortable in the gym.
can you please make a video on you, your life, whether you went to college, how your personal training started. Thank you !
GYMS JUST REOPEND AND IM SO EXCITED!!!!!
I freaking love it!! I get so pumped watching your videos so I can get right in the gym and hit it. Thank you so much you give me so much more love and appreciation when I’m at the gym. I appreciate how much information you give us.