THE PERFECT LEG DAY ROUTINE | Krissy Cela
Summary
TLDRIn this comprehensive YouTube video, Chrissy Chella shares her ultimate lower body workout routine, distilled from a decade of fitness experience. She emphasizes the importance of dynamic warm-ups, strategic compound and isolation exercises, and the inclusion of unilateral movements for balance and health. Chrissy also discusses her role as the global creative director for Prix's News and her mission to revamp the brand. The video is a blend of expert advice and personal preference, encouraging viewers to find what works best for them in their fitness journey.
Takeaways
- 📚 Chrissy Chella shares her ultimate leg day routine, a culmination of 10 years of training knowledge.
- 👍 She encourages viewers to like the video if they find the workout helpful, as it supports the channel and helps create better content.
- 🎉 Chrissy is the new global creative director for Prix's News, tasked with revamping the brand, which she finds challenging.
- 🏋️♀️ The video emphasizes the importance of a dynamic warm-up to increase blood flow and prepare the body for exercise.
- 💪 Foundational moves, such as compound exercises, are crucial for exerting energy and engaging multiple muscle groups.
- 🚫 Chrissy advises against doing heavy squats more than once a week to ensure proper recovery.
- 🍗 The workout includes RDLs to target glutes and hamstrings, with the option to substitute with squats for those who prefer them.
- 🦵 Isolating exercises like leg extensions and leg curls are included to focus on specific muscle groups within the lower body.
- 🧘♀️ Unilateral exercises are highlighted as essential for balance, symmetry, and overall health, especially for women to prevent ACL tears.
- 🔄 Chrissy promotes a 360-degree approach to training, considering benefits for both health and aesthetics.
- 🔗 She provides a link to her fitness app, Evolve You, for those interested in more workouts and a 7-day free trial.
- 🤔 The video concludes with a reminder that individual preferences and what works for one person may not work for another, encouraging viewers to find their own path in fitness.
Q & A
Who is the host of the YouTube video?
-The host of the YouTube video is Chrissy Chella.
What is the main focus of the video?
-The main focus of the video is to present Chrissy Chella's ultimate lower body workout routine, which she has developed over 10 years of training.
What is the significance of the dynamic warm-up in the workout routine?
-The dynamic warm-up is significant because it helps to increase blood flow, lubricate joints, warm up muscles, and prepare the body for the workout, which is especially important as one gets older.
Why does Chrissy Chella recommend against doing squats more than once a week?
-Chrissy Chella recommends against doing squats more than once a week because heavy squats can be exhausting and may lead to inadequate recovery if done too frequently.
What is the first foundational move Chrissy Chella suggests in the workout routine?
-The first foundational move Chrissy Chella suggests is the RDL (Romanian Deadlift), which is a hinge movement targeting the glutes and hamstrings.
What are the benefits of leg extensions in the workout routine?
-Leg extensions are beneficial for targeting the quads, and when performed correctly with proper foot placement, they can impact different areas of the muscle group.
Why are unilateral exercises important in the workout routine?
-Unilateral exercises are important for balance, symmetry, and overall health, as they help to prevent ACL tears, which women are more prone to due to their different hip construction compared to men.
What is Chrissy Chella's stance on cable machine work in the fitness industry?
-Chrissy Chella is a strong advocate for cable machine work, believing in a 360-degree mentality when training the body, focusing on the benefits of training smaller muscles and different types of muscle fibers.
What is the Evolve You app mentioned in the video?
-The Evolve You app is Chrissy Chella's fitness app, which offers workouts and is mentioned as a platform where she can see if users are skipping certain exercises.
How does Chrissy Chella feel about the importance of weightlifting for women?
-Chrissy Chella strongly encourages weightlifting for women, believing that every woman should be lifting weights for both health and aesthetic benefits.
What is the final accessory move Chrissy Chella includes in her workout routine?
-The final accessory move included in Chrissy Chella's workout routine is the cable glute medius kickback, which targets the sides of the glutes with a unique movement.
Outlines
🏋️♀️ Ultimate Leg Day Routine Introduction
Chrissy Chella kicks off a highly anticipated YouTube video, sharing her comprehensive leg day workout routine, distilled from a decade of training insights. She emphasizes the importance of dynamic warm-ups for joint lubrication and muscle preparation, contrasting it with static warm-ups. As the Global Creative Director for prix's News, she discusses the challenges of rebranding and the pressure of not being able to afford mistakes. The video promises a detailed workout guide, including dynamic warm-up routines and foundational moves, with a focus on RDLs to target glutes and hamstrings. Chrissy also hints at isolating movements for the quads and stresses the importance of not overdoing it to avoid burnout and prolonged recovery times.
🏋️♂️ Targeting Quads and Hamstrings with Isolations
The second paragraph delves into isolation exercises that make a significant impact on leg development. Chrissy introduces leg extensions as a quad-targeting movement, advocating for a deeper stretch by leaning back and emphasizing the importance of a full range of motion. She also discusses the benefits of hamstring curls for isolating the hamstrings and the significance of unilateral exercises like reverse lunges for balance, symmetry, and overall health, especially for women prone to ACL tears. Chrissy encourages trying new exercises and maintaining a 360-degree approach to training, considering both health and aesthetic benefits. She also provides a personal touch by sharing her preference for certain exercises and how they've contributed to her physique.
💪 Unilateral Movements and Accessory Work for Complete Leg Development
In the final paragraph, Chrissy passionately discusses the importance of unilateral exercises, particularly reverse lunges, for their effectiveness in targeting the muscles and providing a grueling workout. She also touches on the use of the Smith machine for its control and tension, allowing for a focused workout. The paragraph concludes with Chrissy's favorite accessory move, the cable glute medius kickback, which she credits for her muscle growth. She emphasizes the value of doing what works for the individual, regardless of popular opinion, and encourages viewers to try her workout, find confidence in the gym, and embrace weightlifting as a crucial part of fitness for all women. The video ends with an invitation to leave a thumbs up for support and a promise to see viewers in the next video.
Mindmap
Keywords
💡YouTube video
💡Training
💡Leg day routine
💡Dynamic warm-up
💡Compound moves
💡Isolating movements
💡Unilateral
💡Accessory moves
💡Range of motion
💡Fitness journey
💡Cable machines
Highlights
Chrissy Chella shares her ultimate leg day routine, a comprehensive workout based on 10 years of training experience.
The video emphasizes the importance of a dynamic warm-up for proper blood flow and joint lubrication before leg workouts.
Chrissy, as the global creative director for Prix's News, discusses the challenges of revamping an established brand.
The workout includes foundational moves like RDLs to target glutes and hamstrings without overexertion.
Squats are recommended once a week max for heavy lifting to ensure proper recovery.
Isolating movements such as leg extensions and leg press are introduced for focused muscle targeting.
Unilateral exercises are highlighted as crucial for balance, symmetry, and overall health, especially for women.
Chrissy prefers leg extensions done leaning back for a deeper stretch in the quads.
The leg curl is praised for its effectiveness in isolating and targeting the hamstrings.
Reverse lunges are Chrissy's favorite unilateral move for their effectiveness in leg training.
The importance of cable machine work is discussed, with Chrissy sharing her personal success with it.
Cable glute medius kickbacks are introduced as an accessory move to target the sides of the glutes.
Chrissy encourages viewers to try new exercises and stick with what works best for them, regardless of others' opinions.
The video provides a complete lower body workout routine that can be found in the description box.
Chrissy invites viewers to support the channel and her team by liking the video and trying the workout.
The Evolve you app is mentioned, offering a 7-day free trial for those interested in Chrissy's fitness programs.
A holistic approach to fitness is promoted, considering both health and aesthetic benefits of the workout.
Transcripts
welcome back to another YouTube video
it's your girl Chrissy Chella here and
in today's YouTube video it's one of the
most requested videos and one I've
wanted to do for a really long time and
that's confined everything that I've
learned in the past 10 years of training
all the highs the lows all the learnings
and everything that I wish I knew sooner
into one concise video This Is My
ultimate without a doubt the perfect leg
day routine that if someone said could
you just do one lower body workout what
would it be it's going to be this one so
I'm putting a lot of my money on this
one I hope you enjoy it I hope you
support it and if you give this workout
a go and you enjoyed it please leave a
thumbs up it goes such a long way it
supports this channel it supports me
providing free educational videos that
will help you along your fitness journey
and also helps me grow my team so we can
create even better content for you so
without further Ado let's get into this
video If you guys didn't know I am
prix's News global creative director
they have brought me in to completely
revamp their brand it is nerve-wracking
it's not just oh hey can you be an
athlete we'll give you a salary you post
it's like I have to change the entire
brand which is so nerve-wracking because
it's like it's not my own brand so if I
mess this up it's not good news anyway
so I've got Prim miix here all of the
supplements I Ed are going to be linked
in the description box the first thing
we're going to do and the most important
thing that we're going to do is
dynamically warm up so if you're coming
into to your leg days and you are just
warming up like this you got to stop
that is a static warm up or static cool
down we need Dynamic that means there
needs to be movement there needs to be
some form of blood flow to lubricate
your joints to warm up your muscles and
to get you fired up so let's run through
a routine
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together
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the way I'm going to assemble this
workout together is going to be the
following you have your Dynamic warmup
which we just did and you're going to
complete that that should roughly take
you 10 to 15 minutes max I would rather
you do less exercise and focus on
actually warming up properly especially
the older you get you're going to feel
your hips and your joints are going to
be a bit sorer and it's going to take
you longer to recover so warming up at
the beginning is absolutely vital if I
can give you any advice in the past 10
years of me training warming up is a
must the other segment to this workout
is actually looking at this kind of like
a skeleton and we're putting meat onto
it so the first part of it is your
foundational moves foundational moves
are your compound moves those compound
moves are going to cause you to exert a
lot of energy but what compound moves
are my top favorite I know everyone
loves squats I love them they're so
multi-dimensional you're using multiple
joints and muscles however they can also
be very exhausting and if you're doing
really heavy squats I recommend only
doing squats once a week Max because if
you're doing it multiple times during
the week you are actually not recovering
properly enough so because this is lower
body focus I'm actually going to not do
squats in this one I'm going to keep
that for more of a full body day instead
we're going to do an RDL we're going to
focus on our glutes and our hamstring
now this is a hinge movement so that is
the first movement we're going to do and
that's going to really help Target your
glutes and your hamstrings if that's
what you're looking forward to if you
want to Target your quads a little bit
more stay tuned to this video because
we're going to do isolating movements
such as the leg extensions or even a leg
press and that's going to help you not
exert as much energy but also hit the
relevant muscle source so let's start
off with an
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RDL
so there's two choices you could do you
could do another compound movement so if
you really enjoy squats you could do
squats if you really love another
deadlift do another deadlift I wouldn't
personally do two deadlifts in one cuz
it was it's going to be exhausting but
what I want to do and what I found is
making your workouts a little bit more
confined and not doing too much there is
such thing as too much you're going to
burn yourself out you're going to take
longer to recover and sometimes volume
is a little bit unnecessary
the way this workout is being built is
we have a hinge movement there that's
targeting your glutes and your hamstring
but now I want to focus more on
isolations and those isolations that do
make an impact leg extension is a great
movement for your quads if done
correctly as well you can actually
Target different areas especially with
your feet placement then we're going to
go into another hamstring movement but
it's going to be more isolating rather
than just a pure hinge movement then we
have to do a unilateral unilateral are
so important women are more prone to ACL
tears that means tearing of the
ligaments around your knee area because
our hips are wider so our construction
is different to men so training your ACL
working on unilateral movements is so
important for balance so important for
symmetry but so important for your
overall health and then we're going to
go into some accessory moves I know
there's a lot of ifs and butts in the
industry do you do cable work do you not
but I've just found that you need a 360
mentality when you're training your body
like what is the benefit of training
those smaller muscles what is the
benefit of training fast twitch and slow
twitch fiber muscles you can't just
think about it as a one-dimensional way
really think about your workouts as how
is it benefiting me from a health
perspective and also from an aesthetic
perspective because let's be honest a
lot of people also train to look good
not just feel good so I'm taking
everything into consideration right leg
extension normally I would tell you to
do them upward right but I've tried them
a different way and I actually prefer
them this way so leaning back you're
going to get a deeper stretch in your
quads and I just feel them so much more
I just love the feeling but you can also
do them upright if you want and just
isolate them a little bit more so
completely up to you but I'm going to
lean back and I'm going to get a deeper
stretch but that's also going to mean
I'm going to use less weight so what
we're going to do is we're going to lift
the weight hold one two 3 bring back
down then when you bring it back down
bring it all the way down that's where
you're going to get that deep strength
so a lot of people just kind of swing
and then they bring the weight here but
I want you to bring it all the way down
that's going to stretch your muscles
even more and then you're going to bring
it all the way up hold for 3 seconds and
then bring it all the way down oh wow
let's
go
[Music]
I feel the pump right here like my blood
is just rushing when you do leg
extensions slower and then you bring it
all the way down and really stretch it's
a whole different feeling from just
pumping them out so again a great thing
to note is the range of how you're
stretching your muscles I've noticed
that by slowing movements down and by
stretching it and by increasing the
range or the motion just getting a
better impact so again a squat is a
squat a deadlift is a deadlift but it's
how you do it that is going to make the
biggest impact moving on to a leg curl
hamstring curl I love this movement so
much you can really focus on isolating
your hamstrings so the aim of the game
is to bring the weight up squeeze at the
top and then releasing slowly back down
again because you're slow in the
movement six rep you're you're Gucci
you're good now if you want to pump them
out that's different you're going to hit
those fast twitch fiber muscles a little
bit more depending on how you do the
movement but just slow it down there's
no rush to it and then decrease your rep
ranges so let's go into it holding on to
the handles bring your chin close to
your body and we're going to curl let's
[Music]
go
so if those three movements didn't take
your breath away the next movement is a
unilateral movement you already know I'm
very passionate about my single leg
movements and if you skip them on the
Evolve you app I do see that because the
data comes back to me and we've got a
lot of talking to do if you don't know
what the Evolve you app is it's my
fitness app if you've enjoyed this
workout if you enjoy any of the workouts
we do together go and try it it's 7 days
free trial if you don't like it
unsubscribe if you love it at least
you've got something you actually enjoy
and not forcing yourself to do something
so just a little little nudge to go do
something for you right moving on we're
going to do one of my ultimate favorite
favorite favorite unil natural moves and
that is a reverse lunge I love reverse
lunges so much oh they just absolutely
kill me off but I love that feeling I
love the feeling of like working for it
and you know you you put you put in the
grind I don't know that's has always
been me but I love them even more when I
do them on the Smith machine if you
don't have a Smith machine get yourself
a barbell if you don't like the barbell
dumbbells there's always an option the
reason I like Smith machine is because
there is a tension to it and there's a
level of control to it so I don't feel
like the barbell is going anywhere I'm
controlling it I'm in my zone so I've
got about 15 kg on either side I don't
like to tell you my weights too much
because if one of you tries it and it's
too heavy or if it's too light it's
irrelevant stick to the weights you like
but the aim of the game is if you get
into the Reps with ease it's too light
for you if you're struggling to get to
the rep range it's too heavy for you so
remember that right scoop under let's
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go last movement of the day stay with me
here nearly there like I don't know I
love cable machines always have done
always will and hey I've got the proof
that I know how to grow a little bit of
a bunza look at the before and after
okay and I have never stopped doing
cable machine work I've never stopped
doing Kickbacks I've never stopped doing
glute medus work and look like here's
the thing we live in a world of a lot of
opinions I've got my own you've got your
own but you've got to do what works for
you and not feel ashamed to do it cuz
like especially in the fitness industry
it's like you're not doing that right
you you shouldn't be doing this and it's
like but if it works for me let me chill
let me chill let me do my thing I
personally love them I'm here for them
and I encourage you to do them so we're
going to do an accessory move which is
my favorite accessory move which is the
cable glute medius Kickback so you've
got your standard Kickback which is that
for this one we're going to hit the
sides of our glutes a little bit more
you're going to cross over your foot
just like so and you're actually going
to drag your foot to the side so there's
a difference this is a
kickb backwards like a donkey
kick this one you're almost creating a
semicircle to the side so imagine a
rainbow to the side you're going to hold
on to the cables drag your foot and pull
to the side let's
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go
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so there you have it my Ultimate lower
body workout took basically everything
I've learned and everything I personally
enjoy into one video and look let me
encourage you to do this let me
encourage you to try something new and
not be afraid to try it let me encourage
you to keep doing the exercise that you
love so much even if someone else has an
opinion on it and number three just
because this works out for me doesn't
mean it's going to necessarily workout
for you but it's good for you to give
something go nonetheless I just hope I
help you in any type of way and just
give you a little bit more confidence in
the gym and just encourage you to lift
some weights every woman in the world
should be lifting weights in my opinion
the whole workout will be in the
description box leave a thumbs up it
goes such a long way for me and my team
I love you always and forever and I'll
see you next
[Music]
time
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