THE PERFECT LEG WORKOUT FOR EVERYONE | Krissy Cela
Вставка
- Опубліковано 21 вер 2024
- WORKOUT :
Beginner:
- goblet squat 12 reps 3 sets
- cable deadlift: 12 reps 3 sets
- assisted reverse lunge: 12 reps 3 sets
- quads extension: 12 reps 3 sets
- abductions: 20 reps 2 sets
Advanced:
- BB Squat: 8-10 reps 4 sets
- BB deadline: 8-10 reps 4 sets
- Split Squats: 8-10 reps 4 sets
- SUPERSET: quad extensions 10 reps, hammie curls 10 reps 3 sets
- Cable kick back Medius: 15 reps 3 sets
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![MY 5 TOP TIPS THAT CHANGED MY GLUTES AND LEGS DAY [+GIVEAWAY] | Krissy Cela](http://i.ytimg.com/vi/LD3yyqgJKJk/mqdefault.jpg)
Krissy! you have truly impacted my weight training. two months ago, I never stepped foot in the weight room. I did not feel confident enough. I started watching you a couple months ago and you helped me gain confidence to enter the weight room and I have already improved so much. Thank you for your passion for women's confidence and self worth. You are the best and NEVER stop doing what you're doing! xoxo
This queen has made me SO HAPPY!!!!!! yes yes yes so proud of you always 💙💙
@@KrissyCelaa 🥰🥰🥰 Thank you so much, Krissy!
SO TRUE! Krissy and Natacha Océane are my favourite people to follow for fitness info, Krissy especially helps with gym exercises and confidence. Thanks to Krissy I'm 3 months in to my own weightlifting program and i love it, i never miss gym its basically my only friend now xD My fav part of her videos is when she tells us which muscles the move is supposed to work out so when I feel it working I know im doing the move right :3
@@TheFreakyVibes hi actually i want to ask you that i want to grow my glutes and watching many workout videos i am confuse that how i have to make workout schedule and which workout can i do at home ..i have dumbbells and resistance bands..i was only doing glute activation as my workout ...and also talking about diet i don't have any weighing machine in which i can measure the quantity of protein which i have to intake..and in how much quantity do i have to consume for growing my glutes ..can you help me?
SAME ! Watching your videos are so helpful for building the confidence to actually use weights and feel good about your form and everything!
TIMESTAMPS
Goblet Squat - Beginner 3:01
Barbell Squat - Intermediate/Advance 3:54
Stiff Leg Deadlift - Beginner 6:38
RDL - Intermediate/Advance 8:00
Reverse Lunge - Beginner 9:05
Reverse Lunge - Advance 10:01
Quad Extension - Beginner 11:38
Quad Extension /Hamstring Curl (Superset) - Expert 12:27
Glute Medius Kickbacks - Expert 14:09
DB Glute Medius Kickbacks - Beginner 14:29
You’re a lifesaver!! Thank you
❤️❤️❤️❤️❤️❤️
Thnxx
Appreciate it 🤗
Thanks for this 🙏😁
workout:
1.
- (beginner) goblet squats
- (intermediate/advanced) barbell squats
2.
- (beginner) cable stiff-leg deadlift
- (intermediate/advanced) barbell RDL
3.
- (beginner) static split squat or reverse lunge (hold onto post for support)
- (intermediate/advanced) rear-foot elevated split squat (no support)
4.
- (beginner) leg extension
- (intermediate/advanced) leg extension and hammie curl superset
5.
- (beginner) dumbbell glute medius kickback
- (intermediate/advanced) cable glute medius kickback
:)
thank you 🙏🏼
Bless you ❤️
It’s in the description but girl you want to be my copywriter cause WOW this is perfection 🤌🔥
@@KrissyCelaa I’d love to be your copywriter Krissy 😌😂
@@PineroTheGhost it is... Lmao
Krissy has the perfect abs and a amazing physical condition. She motivates followers with her video workouts. She is so inspiring
Krissy, I can NEVER thank you enough. Your the one fitness UA-camr that actually encouraged me to GET UP and try to START my fitness journey, you are sooooo informative but in a way that feels dumbed down specifically for me. It’s the closest thing to a personal trainer I have found. Thank you for helping me gain confidence and the know how to start my journey. 2 years later I am still learning and you are still my fav!! You’ll never know what your UA-cam channel as done for me.
Whitney Simmons was my inspiration years ago, but now Krissy is my girl :) (Still love Whitney tho!!!)
i absoultely can not imagine my life without weight training now,before tone & sculpt i would've never touched a weight in my life... it is the crazy things that tone & sculpt does,it pushes you out of your comfort zone in so many ways!💙
Krissy, I love the fact that you take so much effort to explain in much detail all the exercises, so that they make sense to beginners like me. I cannot thank you enough for giving me the confidence to walk into a gym!
Could you please make a perfect push day and pull day for everyone as well? This one was amazing.
Yessss!!! 💕
Yesssss
Girl, you have no idea how much you’ve helped me find my confidence in the gym and see a major difference in my body!! Love u loads
Hi I loved this and used this routine in the gym today a mix of the levels which was really helpful.
Ive been going to the gym for a month and normal do a full body but this really helped me to work on lower body.
It would be great to see an upper body and full body version of this with the different levels as it truly was helpful.
Krissy, I love that you show before and after videos of your progress and are not afraid of showing people that you once did not perform certain movements perfectly. Stay real, you're beautiful.
I started weight lifting almost 9 months ago. I was unsure of myself and always felt like being discriminated against in the gym environment for just being a woman. It is not verbal or physical discrimination, it is more like that men act as if we cannot compete with them in the gym. Even my PT was acting out and saying that since you are a woman, you should do these movements for women(?) but not other ones that men do. Everyone was saying I am getting bulky, starting to look like men when I was just getting in shape. I almost lost my courage to do any sports ever in my life. Society always intimidates women to be visible in the weights section or in the field of sports generally, and they mostly succeed. I am thankful for your content because that is what makes me keep going. I watched a video of yours almost 4 months ago because I was just trying not to rely on my PT who have prejudices against women in the lifting environment. Since then, I feel motivated, empowered, and normal as a woman who lift. I cannot express how grateful I am for you. Keep doing these videos because I believe there are tons of inspired by you even they are invisible in the comments sections.
this woman is the reason a gym noob (read me) hits the gym every day. thank you Krissy, you're impacting many a lives.
Krissy! we need MORE! would love a few videos, based on the target workout( legs, chest & shoulders, back) a full video from the appropriate warm-up and activation exercises to the workout, and the appropriate cooldown and stretch. Love all your fitness advice
She has tons of them…
@@ayee_ja2898 I already binge-watched them all. I'm saying, we need more and updated ones.
Hi! From mauritius Island 🇲🇺
Just restart working, thank you so much ,because your videos helped me so much.
Thank you for being considerate of all skin tones!
I’m so encouraged by your training methods and how you take out time to give the deets on what we are doing wrong. I’ve tried a few of your workouts and have seen an amazing difference!!! I appreciate you! Keep doing what makes sense so we can get it right!!! 🙌🏽🙌🏽🙌🏽
I start in the gym 2 day ago because you Thank you so much Austin Texas loves you
your smile Krissy, the energy and passion that can be seen in your eyes for helping us is everything for me...thank you soo much..im one of the many you've helped gain confidence to enter into the weight area... I noticed at my gym that the weight area is that one area that seems to be all about the big boys coz you rarely see women training there but because of you I've mastered the courage to step into the "lion's den" and challenge myself. Thank you xx
You genuinely care. That’s amazing🌻
Freaking love that you've done your own line if clothes!!!! I love that you place emphasis on why it's important to do all these different moves and now your placing emphasis on the levels and it's freaking like expert fitness advice and I'm grateful for you Miss! Bless you literally!
no but literally!!! you’re amazing thank youu
I love this woman's content! You can tell she's not all about the views, she genuinely wants to share her knowledge and help us all grow ❤
Even though I’m doing the strong program I still find your UA-cam videos super handy for form and additional information that is useful to use throughout your program! Thank you so much for the hard work and effort you put into everything!
I just started back at the gym after two years of not going due to Covid. I didn’t realize how nervous I would be! Today is leg day and I’m going to try this routine out. Thank you! So happy I found your channel
I obsessed with your video. I've started incorporating more of workouts you're shown us I my weekly routines. Thank You for giving us this information for free..these tips and lessons are priceless
I just realized what I’ve been doing wrong.. I have made myself lift WAY to heavy. For barbell squats I was trying to lift like 130 lbs and I could barely get to 5 recently I put the weight down to 100/110lbs and it feels so much better but still is hard towards the end of my reps. My friend made me feel bad bcs I thought I was lifting too little and he made fun of me. But it’s my journey and so if I need to start out small it’s okay… I’ve come far it my weightlifting and I’m happy. Your videos have helped me soooo much :)
Krissy! Do you have any recommendation for the bench press. Specifically, because I watched your upper body break down, my right arm is clearly stronger and the left feels like it’s always trying to catch up in the bench press! 😂
Today will be day 5 of your intermediate strength program! I love it! I actually look forward to it, when for months I could not convince myself to stay consistent in anything! Thank you for all you do! My mind feel so much more clear. ♥️
Not Krissy, but I might help as well. Try swap the regular (barbell) bench press for dumbbell bench presses. Having independent dumbbells in each hand forces both arms to independently move the same weight, so your right arm can’t take over. That allows you to eliminate this left-right imbalance. Hope this helps :)
I’d also add to what was mentioned above, when I started bench pressing my right hand side was more stronger. I prioritised dumbbell bench press but with a higher rep range to build strength 8-10 (the last two reps should be difficult!) My very last set of these I would then try the next dumbbell weight if I was feeling more stronger that day. Sometimes it’s your own self doubt that stops you from trying the next weight. Push yourself every set!
When moving over to the bench press, before adding on weight try & get used to the movement. I found saying the steps (in your head or out loud, with or without music) really helped, as I was forcing myself to be aware in every aspect of the movement. For example, I tell myself as I begin my set to breathe in, before I lower the bar I make sure my entire body is comfortable (shoulders, back etc. otherwise I will rerack & begin it again) keep core engaged as I lower the bar, pause at the bottom & watch the bar as I push up to ensure the bar remains even.
I’ve gone from barely being able to lift the barbell bar to now bench pressing 45kg in the span of 5-6 weeks.
Great work getting into the weights room!!
Thank you ladies!!! Push day is tomorrow, I will incorporate this!
Congrats @alanalily on your increased weight! That is amazing!
I love that I was thrown into the ‘deep end’ from your previous videos because I feel more confident each time I go to the gym now. This video was still key though! Thank you🥰
Krissy I just purchase one year of your app.
I have been lifting for awhile now and your work out is amazing it’s only been 2 weeks and I can see changes.
So excited every time I go to the gym. I recommended you to all
My friends
I loved to see your actual legs workouts. It helps me to understand what kind of effort is required to achieve certain goals.. It makes me understand that I have to work more and that my leg workout standards were not enough to achieve my personal goals. Now I know how my workouts should be, and time after time I will emprove ..
I've been training for almost a year consistently.
1) my legs have shown SO much improvement in their shape. I wish I could send you a picture. How do I know if I'm a beginner or intermediate ?
I weigh 118 lbs and I can squat 110 lbs for 10 reps.
2) my upper body is not catching up that fast and I'm down more often with injuries on my upper body. How do I make progress here ? I have flabby arms.
Jeff nippard has made an amazing video on how strong you should be and explains how much you should be able to lift if you re a begginer, intermediate etc
in all honesty i’ve actually learned a lot from your videos like how to hold weight properly, placements thank you so much
Thank u for helping us doing our best and with such way at the gym
Still my inspiration from years ago. Thank you for all you do. I’m getting tears in my eyes going through heartbreak, and the gym has been one of my only sources of therapy.
Stay blessed ✨
Only watched one video cause a friend recommended me and I've learned so much thank you 😊😊
You’re my favorite ! I love how you break down everything. Gives me so much confidence when I’m lifting at the gym 💕
You are literally my gym partner, you come with me and give me the best work out sessions! Thank you thank you xxx
MISS KRISSY IS BACK‼️‼️‼️‼️
This is very helpful for a person like me who's started going to the gym a week ago! I did not know that there were so many variations of a single exercise that can be done. Thank you so much Krissy! ^^
Your quads are GOALS!! Thank you!
I am just so grateful for this video, it is literally changing my life, as deep as it can sound, it's true!
Krissy,
we are always so thankful for your willingness to educate & inform. Love you, sis
I love it 🥰 please repeat this video for my leg question what’s the weight of the dome bell to do all exercises thank you 😊
You hair looks fabulous!!! Another great video. Thanks Krissy ❤️
Thank you very much for another great video, Krissy!!! I am very excited everyday every week checking to see if your new video comes out yet… I’m 47 years young, but never been this inspired to work out like the way I do now. I came across one of your videos last October and followed you ever since. I used to do just cardio at the gym, not even get close to the weight area. Now I learn so much from you, having split work out plans. I started to see the difference, especially the amazing feeling the work out gives me every time. Thank you so so much for what you do!!! Lots of Love!!!
By the way, I love the blue OA outfits you’re wearing!!! You’re amazing!!!
So great! I don’t know why I never thought of holding on to something for split squats; I will now no longer avoid them! I workout at home so options are so helpful! Thank you; you are a delight!!!!
Thanks to your videos I feel much more confident at the gym. I remember my first day, I had no idea how to use the machines but now I’m learning how to use each every single day thanks to you! ❤️
Truly informative! Also could you please cover something about the pre and post workout diet
Hey Krissy, hope you are feeling better.
Can you do a quads and calves specific video please 😌
i cant wait to try this at the gym! thank you so much, you have helped me overcome the overwhelming feeling of a gym beginner through your content. i just started going to the gym last February because I was given the privilege to access my neighbor's home gym (so thankful of them!
I like how informative you are so I got to subscribe. Thank you for sharing.
Krissy, you are absolutely the best fitness channel on UA-cam. No contest. I can't wait to get stuff from the new collection! I've been trying to buy from Oner Active for a minute now but my size or desired color is always sold out when I go 😭 i'm gonna be quick this time around!
Krissy,
Thank you for helping me in my fitness journey! You have impacted me in so many positive ways. Love you!!!
Im sooo glad I found you! I wouldn't get my forms right untill I found this channel!
Krissy I am obsessed with how educational this video is!
I'm a beginner and I'm doing this today at the gym. Wow is amazing, thank you so much for this workout.
Omg thank you Krissy! I’ve been watching your videos for a week now taking all the information in. Today I stepped inside a gym for the first time. It was so intimidating! But I did it! Would you be able to make a whole beginner series? Much love! Xx
Yes your right ms. Krissy it helps me having confidence at the gym now that i know what to do.
You are an amazing trainer!! You make your videos easy to understand from positions to instruction. Thank you 😊!! May God bless you always !!!
Could you please explain a bit more about how to perform a Bulgarian split squat? How far back/extended should be the leg placed on a platform, how much should we bend over the front leg (for glutes or quads focus)? :)
Thank you so much for all your videos here - trey are truly a game-changer for my gym routine!!💙
OMG I love these video !thank you So much Krissy .
Can you do the same video for upper body workout please?
Love u Girl you're the best
I’m just starting weight training, as someone who has trained with body weight only most of my life I found your video so helpful and really informative, I’m definitely going to be using your videos from now on.
Ahh thank you for this Krissy! I stopped going to the gym for about six months and my anxiety has been the main thing keeping me from going back but now I'm finally starting again and this was super inspiring and motivating. I'm ready to go crush my next leg day and get my muscle back! 💗
Hi awesom video, most of your workout and technic i perform in the gym and i feel more better, most of the people in the gym there dont have a clue about using gym equipment, thank krissy for motivating me
This baby posts while being at the hospital😢 get well soon baby gurl
Girly! I just got my crop zip up and joggers and they are legit MY FAVORITE CLOTHING ITEMS I OWN! The jumper is literally amazing! ✨ so flippin glad I bought them! 💕
I love the guidance you give abs all the tips … it’s so important to understand the why behind each movement and I appreciate that you go into detail! Thank you 💕💕
I've been sick for the last week, but I can't wait to get back to the gym! You're so inspiring!!
I hope you get better soon ! It's important to give your body the rest it needs
Get better soon my angel xx
Thank you this was very helpful, I’m also doing leg day on the Tone&sculpt for the transform you .
Thank you so much for taking time to help us learn better and be confident 😌
Thank you soo much you can t imagine how i had no idea where to starte ❤
Hello GORGEOUS Krissy, we love you for helping and inspiring us women to be better versions of ourselves!🥰 And congratulations on your workout line, LOVE the blue outfit!! I'm SO happy you shared this workout because I want to get fit and healthy not just for Summer but for life, and I love that you take the time to clearly explain every move!! Have a blessed day Krissy!!❤️❤️❤️🥰
I’ve ver in watching a lot of your videos to improve my form and choose better exercises. I love your content! You’re a great trainer.
I'm so happy I found you! You've helped me so much with my fitness / health journey! I love how passionate and informative you are in every video that I have seen! You are amazing! Thank you for all your content! 😀 Please don't stop!
Love love love these videos!! I consider myself advanced since I've been weight training for over 5 years, but sometimes would rather do the beginner because it's a more comfortable move on your body!
Krissy! You’re videos are my absolute favorite and the most helpful out there! I love seeing your sweet and smiling face. Thank you!!!
thank you so much Krissy..I can't believe I'm having my favourite cup of tea with your videos and that alot for me and I head to the gem after with all the confidence in the world that I'm doing things right I cry with tears when I see my body transforming into a strong toned beautiful body ..you are helping other women to have a better life wish you all the amazing things in the world 🌎 ✨️
As always, this video helps so much! I hope you are feeling better Krissy! We love you❤️
I did this routine today, I love it. If you can, pls do work out that can target the inner thighs.
Love you krissy. I started working out around August and I’m definitely seeing results slowly. Thank you for your videos truly the push me to keep going ❤️
YESS LETS GOOO my favorite day, krissy upload day!!!
She’s so inspiring and soo cute. ❤️❤️❤️
I absolutely love your videos. You are so good at taking your time and explaining all the little details in positions and technique. Thank you so much!!!! I am a member of your app too!! Love it
Can you make this a series? Like do a video for a pull day/push day for everyone. This video was very informative!
I just started watching your video's like yesterday and WOW! you are so inspirational. I love the way you explain the excersises because most of the time I just go and copy other people at the gym and don't know what I'm doing. Thankyou soooo much :)
I absolutely love your content. You help me advance in my training and help me out together solid workouts for my clients! 💛
One heck of a lower body workout! Excellent form and isolation!
The best of things that successful goals are made of! 👍🏻
I love your videos Krissy! Keep ‘em coming please!😊🙏🏽✨ I love how you can explain each workout for people that are new to this & would not understand. Thank you for explaining in a way where beginners & experts can understand! Love you so much!🥰❤️ xoxo
I’m so glad I found your channel! I want to master this and I’m so excited I found the perfect person 👏🏼👏🏼👏🏼
I love you Krissy!! you are so fun to watch and have taught me so much about fitness and I’m forever grateful for your videos !
These videos always come when I need them the most 🤌🏼🤌🏼🤍
This makes me so excited!! I love watching and learning. These videos make me want to push myself in the gym! It helps me build confidence
Krissy, thank you for your videos! You can not imagine how much your videos help me! ❤️
Which shoes are these? - Does footwear make a difference in training?
I workout from home and stay barefoot.
I adore your legs! ❤️
Thanks so much for the video. Your explanation about exercises and techniques are really helpful.
So glad I found you on The Diary Of a CEO 🔥🔥
This workout is amazing. You've really encouraged me to lift heavier
Krissy. I can’t thank you enough for this workout. I follow your workouts & I have been out of the gym for a while and when I saw this video I was so excited because I can start at a beginner pace until I get my routine back. I wanted to know if you have advise on an alternative for split squats/reverse lunges. I have a knee injury & putting too much pressure on my knee or leg (unilateral movements) can be very painful afterwards.
I love the breakdown you give it makes everything make sense and I find purpose in my exercises. I’m not just doing it to do it. With your explanations I know exactly what I’m targeting.
Thank you!!!!
Nicely explained,watching from INDIA ❤krissy cella
Krissy thank you so much for your work, I have been doing weight training for a decade now but I really want to be even more efficient and be a better version of myself and you really motivated me to plan my workouts and be even more consistent ! (I have thyroid issues so it's hard for me to be lean but this is my goal this year :D)