My husband is an ex-professional sprinter and the one summer that we spent doing sprint training together was the one summer my glutes and hamstrings exploded in size, so I still keep to it and maintain some plyo moves and track days/hill sprints when I can. I urged him to write a program/do a video that makes sprint training more accessible to us "regular folk", especially when glute growth is so prominent, but he didn't really think there'd be much interest in it.
Honestly, I've been incorporating sprints in my workouts and have seen a change, too! Crazy because I wouldn't have put 2 and 2 together, but the movement itself requires strong glutes for stamina, etc.. so it makes sense.
@@rebeccawilson8752 yeah, if you look at sprinters, especially the successful ones, they usually have massive glutes. With the correct form of striking the ground, and the force they put into the ground especially during the acceleration phase it makes sense. The glute is such a powerhouse muscle. Gyms were closed during lockdown but I was so surprised how fast it could build up my legs.
@@elizabethtaification I'll try to get him to write a little program out so I can upload it on google document links if you're curious. We started during lockdown when everything is closed and all the equipment we used at the start was one of those long resistance bands you'd use to help with pull ups. We mainly focused on the acceleration phase of the sprint as that's where I felt it most sore in hamstrings and glutes the next day. It's at the start of the sprint when the sprinters are leaning more forward, but trying to put as much force onto the ground as they can with longer ground contact time than the rest of the sprint stages . We'd go to the park, do a little football kick around to warm up, then do a few hip band crab walks and hip opener exercises. A few drill skips. Then one of us would put the band around our waist and the other would grab hold of the band and tug so a big amount of resistance is created and we'd have to run from start to finish (we'd usually put cones about 30m apart marked adhoc with big steps). Then run back with no resistance where you feel like you're flying and then repeat this 5 times in 5 sets. We'd also do 5 sets of hill sprints which also got my glutes burning and some reactionary drills. Grass is a good surface to start sprinting on as it's easier on the ankles and shins, and the absorption of shock means sprinting on the track will feel easier. The Jamaican sprint team train a lot on grass too. If you have access to a sledding area at the gym, it can be a really good alternative as its pretty much the same movement but weight loaded. Track days vary a lot as it depends what part of the race you want to focus on. At the gym though, the focus is on explosive movements, so moving weight quickly. I found power cleans a really fun movement to learn and its very hard to do it slowly once the weight starts crawling up. During lockdown I was learning power cleans in my living room with a broomstick handle. It's a very technical based movement so I didnt touch any weight until it felt decent. I also do plyo box jumps and lunge jumps. Even with my squats, I try to make sure on my way up I shoot up as fast I can if I'm trying to be more explosive with it.
I love how Krissy demos the latest programs on her TH-cam channel. Love watching these while I meal prep. It really gets my mind ready for my next gym session.
I’ve just got to say, I got so much respect for you. From having two amazing companies to being an amazing human being, (who loves dogs.) And now struggling with a autoimmune disease, I truly respect and admire u so much for your perserverance and your amazing and strong personality!! Thank you for everything you’re doing and thank you for who you are!❤️. Never, ever change!!
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'm on week 5 of Lower Body Strength and I CANNOT believe how much more I can lift with my entire body. It's UNREAL. I also completed Danyele's Power Strength Intermediate and Advance. So I am stoked to finish Lower Body Strength and to try out Power Strong!
@@KrissyCelaa do you notice if your struggling more with ur workouts since changing your diet? I realize it’s still early and or maybe you figured it out already so any advice on the subject. It’s hard to find something as energizing as a bagel….
💛💛💛I just discovered your channel and have been binge watching. You are so TALENTED thank you SO much for sharing your gifts. You make me excited for my workouts!💛💛💛
Since I found you in january I've had the courage to start going to the gym and most importantly start lifting heavy and with free weight. It feels amazing AND YOU ARE AMAZING for showing us how it's done!!! 🧡💪
Just came across your videos yesterday and just wanted to say thank you for all the information that you provide in your videos. Love your vibe and the way that you explain everything so thoroughly ❤
Always happy when you post another video 🥰 I appreciate every content you put out there. It has helped me a lot and your mindset has helped me to push myself and become better every day. Though I'm still very far from the dream body that I want but I'm happy that I've become much stronger in the process. Thank you krissy 🧡 I hope you won't ever stop spreading positive vibes. I love you and wish you all the best in life ✨
Just started power strong after finishing strong intermediate and advanced. Was feeling a little confused at first with the lower rep range and less exercises but all makes sense now :) thanks krissy excited to get into this new form of movement
Girl. I don't know how you do the workouts you do 😅 I'm very impressed by how strong you are, I have used some of your workouts before and they absolutely murder me and take me hours to do! Deadlifts are taxing as hell for me too. Anyway, thank you so much for this video and for also sharing an alternative, shorter workout - I'll start with that then try out the advanced one!
Thank you for this work out for this old lady.. I just started working out again back in December. I look around at the ladies at the gym doing all these glute and leg work out and I am too scared to ask. Your videos help me not look like a complete fool.
Thank you for all your tips! Just started going to the gym and your videos are so helpful. Definitely gave me more confidence. Love love love your work ❤️
Krissy i love your videos so much! You’re my biggest inspiration! Could you please do a video about exercises that help fix bad posture? I only trust you when it comes to workouts and specific movements. Much love from germany ❤️
Dear Krissy. I love you TH-cam channel! I just started to work out in the gym and feel so motivated. Could you make a video on how often to switch the gym program and how to switch? Thank you heaps. 🎉
It's my 1 month going to gym good thing I knew your page in insta and channel before going there coz I don't know what to do there. It's kinda overwhelming and complicated to do and use the equipments for the first time. I'm also meticulous about my form rather than the weights because you said it 😅 when I failed doing it correctly I recount to zero 🤣 Lovelots from Philippines. 🇵🇭
Krissy you are such a beautiful person with a great attitude and personality luv the work-outs stay safe and keep up the good work on all your platforms
Krissy remember with your autoimmunity you will notice joint pain so the fact that you are stretching a lot is sooo good. Also be careful with overtraining cuz you can go into a flare up. It really sucks to have to modify. I feel you! ❤
I’m currently doing the Power Stong program! I’m on week 1, and like you said in the beginning my main style of training is bodybuilding and I’ve been training that way for years (mostly to maintain, I haven’t been as competitive since covid) but I decided to give this program a go to switch it up! I am 8 months postpartum and I finally feel like I can really start training now and I am so excited about starting this program. I can’t wait to see and feel the progress. 🔥 also excited for this new way of training. 🙌
No ones watching or judging you, just get in there and do it 💪🏽. I promise you ppl are more kind than you think.Everyone has to start somewhere, it’s ok to be a newbie 💛
I’m gonna take your hip stretching advice next time I hit legs. Been getting some hip pain when I use the leg press machine for some reason. But I’m also in my 40s!
Krissy love you and your content !!! Can you do an updated fitness must have favorites ! I love your sneakers and outfits ! Also what do you recommend for your hair after the gym I wash my hair at most twice a week and I tend to sweat a lot 😅 is there anything you put on your hair ? ♥️💕
Krissy, when I do my conventional deadlifts, my knees and shins get absolutely RUINED with bruises! Is the bar meant to be grazing/smashing my legs like that?!
These leg exercises are lit! And this was so much fun to watch... Question... have you ever tried Next Level Diet? I got a muscle-building plan from them and I love it.
![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)
My husband is an ex-professional sprinter and the one summer that we spent doing sprint training together was the one summer my glutes and hamstrings exploded in size, so I still keep to it and maintain some plyo moves and track days/hill sprints when I can. I urged him to write a program/do a video that makes sprint training more accessible to us "regular folk", especially when glute growth is so prominent, but he didn't really think there'd be much interest in it.
Please let your husband know that this regular folk is VERY interested 😂
This regular folk too! I was literally looking for track warmups and couldn’t find anything. Could you list some things you two would do?
Honestly, I've been incorporating sprints in my workouts and have seen a change, too! Crazy because I wouldn't have put 2 and 2 together, but the movement itself requires strong glutes for stamina, etc.. so it makes sense.
@@rebeccawilson8752 yeah, if you look at sprinters, especially the successful ones, they usually have massive glutes. With the correct form of striking the ground, and the force they put into the ground especially during the acceleration phase it makes sense. The glute is such a powerhouse muscle. Gyms were closed during lockdown but I was so surprised how fast it could build up my legs.
@@elizabethtaification I'll try to get him to write a little program out so I can upload it on google document links if you're curious.
We started during lockdown when everything is closed and all the equipment we used at the start was one of those long resistance bands you'd use to help with pull ups.
We mainly focused on the acceleration phase of the sprint as that's where I felt it most sore in hamstrings and glutes the next day. It's at the start of the sprint when the sprinters are leaning more forward, but trying to put as much force onto the ground as they can with longer ground contact time than the rest of the sprint stages . We'd go to the park, do a little football kick around to warm up, then do a few hip band crab walks and hip opener exercises. A few drill skips. Then one of us would put the band around our waist and the other would grab hold of the band and tug so a big amount of resistance is created and we'd have to run from start to finish (we'd usually put cones about 30m apart marked adhoc with big steps). Then run back with no resistance where you feel like you're flying and then repeat this 5 times in 5 sets. We'd also do 5 sets of hill sprints which also got my glutes burning and some reactionary drills. Grass is a good surface to start sprinting on as it's easier on the ankles and shins, and the absorption of shock means sprinting on the track will feel easier. The Jamaican sprint team train a lot on grass too. If you have access to a sledding area at the gym, it can be a really good alternative as its pretty much the same movement but weight loaded.
Track days vary a lot as it depends what part of the race you want to focus on. At the gym though, the focus is on explosive movements, so moving weight quickly. I found power cleans a really fun movement to learn and its very hard to do it slowly once the weight starts crawling up. During lockdown I was learning power cleans in my living room with a broomstick handle. It's a very technical based movement so I didnt touch any weight until it felt decent. I also do plyo box jumps and lunge jumps. Even with my squats, I try to make sure on my way up I shoot up as fast I can if I'm trying to be more explosive with it.
Your workouts make my routine more challenging, LOVE IT
Yeah she's amazing
I'm so happy to hear this! 💙
I love how Krissy demos the latest programs on her TH-cam channel. Love watching these while I meal prep. It really gets my mind ready for my next gym session.
I’ve just got to say, I got so much respect for you. From having two amazing companies to being an amazing human being, (who loves dogs.) And now struggling with a autoimmune disease, I truly respect and admire u so much for your perserverance and your amazing and strong personality!! Thank you for everything you’re doing and thank you for who you are!❤️. Never, ever change!!
Tomorrow is my leg day and am so motivated now ❤Thank you krissy for always being so informative and motivating!
Go get it!!❤
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'm on week 5 of Lower Body Strength and I CANNOT believe how much more I can lift with my entire body. It's UNREAL.
I also completed Danyele's Power Strength Intermediate and Advance. So I am stoked to finish Lower Body Strength and to try out Power Strong!
Hi! I just started the Strong program. I'm wondering, how many workouts in a week do you do in your setting of the Lower Body Strength? 😊
@@mrp8190 4 workouts a week and there is an option glue focus
@@ashlenamusic thank you!!
This is amazing! ❤
@@KrissyCelaa do you notice if your struggling more with ur workouts since changing your diet? I realize it’s still early and or maybe you figured it out already so any advice on the subject. It’s hard to find something as energizing as a bagel….
💛💛💛I just discovered your channel and have been binge watching. You are so TALENTED thank you SO much for sharing your gifts. You make me excited for my workouts!💛💛💛
Since I found you in january I've had the courage to start going to the gym and most importantly start lifting heavy and with free weight. It feels amazing AND YOU ARE AMAZING for showing us how it's done!!! 🧡💪
Just came across your videos yesterday and just wanted to say thank you for all the information that you provide in your videos. Love your vibe and the way that you explain everything so thoroughly ❤
Always happy when you post another video 🥰 I appreciate every content you put out there. It has helped me a lot and your mindset has helped me to push myself and become better every day. Though I'm still very far from the dream body that I want but I'm happy that I've become much stronger in the process. Thank you krissy 🧡 I hope you won't ever stop spreading positive vibes. I love you and wish you all the best in life ✨
You've got this! I appreciate you so much!
The Power Strong program with you and Danyele looks awesome! I will definitely try this one out next, I love a challenge 💪🏼❤️
Just started power strong after finishing strong intermediate and advanced. Was feeling a little confused at first with the lower rep range and less exercises but all makes sense now :) thanks krissy excited to get into this new form of movement
Girl. I don't know how you do the workouts you do 😅 I'm very impressed by how strong you are, I have used some of your workouts before and they absolutely murder me and take me hours to do! Deadlifts are taxing as hell for me too. Anyway, thank you so much for this video and for also sharing an alternative, shorter workout - I'll start with that then try out the advanced one!
Thank you for this work out for this old lady.. I just started working out again back in December. I look around at the ladies at the gym doing all these glute and leg work out and I am too scared to ask. Your videos help me not look like a complete fool.
Your style of training, the beauty of your body and your words are wonderful
I always like watching Krissy’s videos no matter how much I think I know you will always learn more with her!
I am so glad I found you. Your mentality towards fitness has changed the way I use to think. Lots of ❤️ 🥰
Loved this video Mama K! As a new personal trainer I love watching your videos to learn more about my craft! You are amazing! MWAH!
Thank you for all your tips! Just started going to the gym and your videos are so helpful. Definitely gave me more confidence. Love love love your work ❤️
I'm new here, but I can already see that your workouts will challenge me. So excited for tomorrow's session with the app!
Been loving this program so far!
Krissy i love your videos so much! You’re my biggest inspiration! Could you please do a video about exercises that help fix bad posture? I only trust you when it comes to workouts and specific movements. Much love from germany ❤️
Dear Krissy. I love you TH-cam channel! I just started to work out in the gym and feel so motivated. Could you make a video on how often to switch the gym program and how to switch? Thank you heaps. 🎉
Krissy you are Amazingn I'm so glad that you are still challenging yourself
It's my 1 month going to gym good thing I knew your page in insta and channel before going there coz I don't know what to do there. It's kinda overwhelming and complicated to do and use the equipments for the first time. I'm also meticulous about my form rather than the weights because you said it 😅 when I failed doing it correctly I recount to zero 🤣 Lovelots from Philippines. 🇵🇭
Absolutely love this workout, I’m already on my way to the gym and can’t wait to try this! Thank u for hard work❤️
Krissy you are such a beautiful person with a great attitude and personality luv the work-outs stay safe and keep up the good work on all your platforms
Hiii Krissy glad to see you’re well ❤️🙏🏻 much love
I just got done and my legs are shaking. Definitely coming back to this! Tysm!
Love this👏💙
Hey, did you do 3 sets for each?
I don’t think she mentioned set range, so I’m just wondering
Omg my legs are on 🔥 just watching you
Thank you!! All your videos are so inspirational and helpful!!
Greetings from Croatia
So excited to try the Power Strong program when I finish my current guide🔥
Krissy remember with your autoimmunity you will notice joint pain so the fact that you are stretching a lot is sooo good. Also be careful with overtraining cuz you can go into a flare up. It really sucks to have to modify. I feel you! ❤
The QUEEEEN! Love it, love this so much. Trying this today!! Sis, you are sensational! Love watching you when I need a little motivation!♥️
How did you find it?🤍
Awesome!!
I have bever been excited for leg day. This looks so fun!!!
Wow Krissy! Cannot wait to try this out in the gym today😀
Omg I ❤❤❤ your videos. I’m so glad I found your channel a few months ago.
Krissy: "I'm so tired"
Also Krissy: "That feels light, lets add some weight"
Get itttttt!!!!
I’m always lying to myself 😅
This is absolutely awesome. Just in time as I was about to make a new routine. I’ll definitely be using some (or all) of these!! Thanks Krissy:)
Oner Active is now my favorite brand!! And I love your videos Krissy! 😍
I appreciate you!!❤
Very nice training
This is great thank you I’m gonna try it out 😍
love your videos so much
I just finished this workout. Brutal!! 😅🥵
You got this!
I’m currently doing the Power Stong program! I’m on week 1, and like you said in the beginning my main style of training is bodybuilding and I’ve been training that way for years (mostly to maintain, I haven’t been as competitive since covid) but I decided to give this program a go to switch it up! I am 8 months postpartum and I finally feel like I can really start training now and I am so excited about starting this program. I can’t wait to see and feel the progress. 🔥 also excited for this new way of training. 🙌
I love this! You're going to smash it 💙
I'm excited to try this new routine! Thank you!
Who else have you seen this year? Hannah Montana 🤣😂 I needed that laugh Krissy! Keep killing it you’re such an inspiration ❤
U just changed my life with that hip opening mobility
It was a burning leg day. Thank you for sharing this amazing workout it really helpful
İ love this workout, your videos motivates me thx,keep going krissy🙃
Thank you so much for the mobility tips !!
LOVED THE WORKOUT KIRSSY!! Shout-out from Saudi Arabia!! Also, Oner DOESN'T SHIP HERE😢😢. Would love to get my hands on stuff. So can u ship to saudi??
Hi Krissy! Thank you so much for all your tips they are very helpful. By the way, what are those sneakers you are wearing for training?
Love your workouts and also the high quality of your videos 💕
Loved this workout!!!!
It wat really a pleasure to watch you videos and do the work. Thank you
I'm definitely going to be giving this a go tomorrow! Looks like an incredible workout, thanks for the video. Loved it!! xxx
Let me know how you get on! ❤
I love this! been in a bit of a slump this got me excited to go to the gym 💗
Love this 🤍🤍
Love your vids. Very motivating ❤
I appreciate you❤
LOVE this, your tips are so helpful ❤
you are a machine, I'm blown away every damn time you post ahah love you!
I appreciate you!
Can you make a video of shy girl leg day? this looks super intense and I'm not ready for it!
No ones watching or judging you, just get in there and do it 💪🏽. I promise you ppl are more kind than you think.Everyone has to start somewhere, it’s ok to be a newbie 💛
I hope your doing better with your health your in my prayers 🙏🏼
Oh perfect timing! It's leg day for me today after work 😁
Can you make a video on how to manage work outs during periods?
this is amazing, love these videos
The split squat looks so much like a bulgarian split squat. What’s the difference?
Oh girl those exercises are fire i tried them and now i have me dream legs
Loved this ❤
I’m gonna take your hip stretching advice next time I hit legs. Been getting some hip pain when I use the leg press machine for some reason. But I’m also in my 40s!
Love your workout! You did not mention number of series ...for this workout. Thanks Krissy and pls continue! 😀
girly does great way of explaining. Thanks love
Krissy, where are you gold hoops from? I LOVE THEM!! ❤❤❤
Best workout 🏋️♀️
i love this krissy❤
Convent deadlifts are the only way to go
Amazing workout, definitely spiced up my routine!
i am learning alot from you!i love you from philippines
You are my motivation everyday, love you today and forever ❤
Thank you ❤
Krissy love you and your content !!! Can you do an updated fitness must have favorites ! I love your sneakers and outfits ! Also what do you recommend for your hair after the gym I wash my hair at most twice a week and I tend to sweat a lot 😅 is there anything you put on your hair ? ♥️💕
Do the Nike Metcons run true to size? 🥰❤
Love love love ❤
Powerful strong inspiring always! Ready to try this workout!!
Hey Krissy could you make a video for warm up ?
Krissy, when I do my conventional deadlifts, my knees and shins get absolutely RUINED with bruises! Is the bar meant to be grazing/smashing my legs like that?!
These leg exercises are lit! And this was so much fun to watch... Question... have you ever tried Next Level Diet? I got a muscle-building plan from them and I love it.
Thank you Krissy I definitely want to try this.
Go give it a go❤
I like the new leg workout thanks for sharing.
Can you please explain the difference between a drop set and pyramid set? The app doesn't explain what a drop set is in detail
drop set if doing more than 3 set
I love seeing your new work outs. Thank you!
Thank you for watching❤
Thank you, happiest deadfall ❤
Love this! Can you do an upper body workout with a similar format to this one?
Thank you!
I love you Krissy!! I can't wait to try it tomorrow 🏋♀️💜
Let me know how you find it ❤
Hi,can you make a video for abs/flat stomach with weights,i havent seen something like this from you ,but i would LOVE :)
You are amazing Krissy😇
Amazing how much much more range of motion a modestly dressed, focused woman can do in the gym.
What type of mic do you use in your videos?