THE PERFECT LEG DAY ROUTINE | Krissy Cela

Summary

In 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

00:00

🏋️‍♀️ 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.

05:00

🏋️‍♂️ 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.

10:01

💪 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.

Keywords

💡YouTube video

A YouTube video refers to a piece of content uploaded to the YouTube platform, which can range from educational to entertainment purposes. In this script, the term is used to describe the format of the content the speaker is creating, which is a fitness tutorial video. The speaker mentions it's one of the most requested videos, indicating its relevance to the audience.

💡Training

Training in this context refers to the process of physical exercise and preparation, often aimed at improving one's fitness level or athletic performance. The video's theme revolves around the speaker's decade-long experience in fitness training, which has culminated in the creation of a leg day workout routine.

💡Leg day routine

A leg day routine is a specific workout regimen designed to target and strengthen the muscles of the lower body, including the legs, glutes, and hamstrings. The video presents an ultimate leg day routine that the speaker has developed based on their extensive training experience.

💡Dynamic warm-up

A dynamic warm-up is a type of warm-up that involves movement to prepare the body for more intense physical activity. The speaker emphasizes the importance of dynamic warm-ups over static ones, as they improve blood flow and joint lubrication, which is crucial for preventing injuries during leg workouts.

💡Compound moves

Compound moves are exercises that involve multiple joints and muscle groups, often requiring more energy and strength. In the video, the speaker discusses the inclusion of compound moves like RDLs (Romanian Deadlifts) in the leg day routine to target the glutes and hamstrings effectively.

💡Isolating movements

Isolating movements are exercises that focus on a single muscle or muscle group, allowing for more precise targeting and less overall exertion. The script mentions leg extensions and leg press as examples of isolating movements included in the workout to specifically target the quadriceps.

💡Unilateral

Unilateral exercises are those that work one side of the body at a time, which can improve balance, symmetry, and reduce the risk of injuries like ACL tears. The video script highlights the importance of unilateral movements like reverse lunges in the leg day routine for overall health and fitness.

💡Accessory moves

Accessory moves are additional exercises included in a workout routine to target smaller muscle groups or to provide variety. The speaker discusses the inclusion of cable glute medius kickbacks as a favorite accessory move to target the sides of the glutes and enhance the overall workout.

💡Range of motion

Range of motion refers to the extent of movement a joint can make, which is an important aspect of exercise to maximize muscle engagement and prevent injury. The script emphasizes the importance of full range of motion in exercises like leg extensions to get a deeper stretch and better workout effect.

💡Fitness journey

A fitness journey refers to an individual's personal path towards improved health and fitness, often involving regular exercise and lifestyle changes. The speaker mentions providing free educational videos to support viewers on their fitness journeys and encourages them to try the presented leg day routine.

💡Cable machines

Cable machines are pieces of gym equipment that use cables and weights to provide resistance for a variety of exercises. The speaker expresses a personal preference for cable machines, citing their effectiveness in growing muscle and their inclusion in the leg day routine for moves like kickbacks.

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

[Music]

together

[Music]

[Music]

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

[Music]

[Music]

[Music]

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

[Music]

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

[Music]

go

[Music]

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