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Workout Plan by Krissy Cela

Workout Plan by Krissy Cela

Workout Plan by Krissy Cela

Contents.

Welcome How to Track Progress Setting Goals Organisation and Tips Different Types of Workouts Training Dictionary Active Rest Day Supplement Requirement Stretches Workout Plan Weeks 1- 4 Workout plan Weeks 5-8 Glossary Thank you

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Welcome.

Hi There!

Get ready to start a new journey leading to the body you want! I know you may be feeling a little down about your body at the moment and you haven’t found the right programme that seems to work for you, but do not worry - I'm here to help you the best way I can. The first and most important thing I want you to do is love yourself and your body, regardless of whether you're where you want to be right now or not. You have one body so treat it right and show it love. This plan will help you not only achieve this, but will inform you about different types of workouts and which ones best fit you.

What will be included? 1-8 Week Workout Guide

Illustrations of different exercisesbest fit you. What will be included? 1-8 Week Workout Guide Information about the different types

Information about the different types of workouts1-8 Week Workout Guide Illustrations of different exercises Staying hydrated Active rest days Tips on organisation

Staying hydratedexercises Information about the different types of workouts Active rest days Tips on organisation Remember you’re

Active rest daysabout the different types of workouts Staying hydrated Tips on organisation Remember you’re not in this

Tips on organisationtypes of workouts Staying hydrated Active rest days Remember you’re not in this alone, you have

Remember you’re not in this alone, you have me. I will push you every step of the way, even if I'm not there right beside you. If you find it difficult at first, don't panic. Ask a friend or family member to join in. Make it fun and exciting to work out, not a dreaded task!

So let’s get to it.

Please Hashtag #KCSG or #Krissycelaplans

Follow @kcsg_community on any of your social media so I can get to know you!

Always feel free to email me with ANY questions at celasimplicity@gmail.com

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

How do I track my progress?

In my opinion, I have found the best method of tracking progress is by taking photos. Scales, counting body fat percentage and girth measurements can be inaccurate. I do not want you to focus on numbers, but rather on how you physically and mentally feel.

Taking pictures is a fantastic way to contrast your progress from the beginning to the end. I understand that you may find stepping on the scales part of your day routine, however your body fluctuates throughout the day. Progress pictures tell the truth!

How do I take progress pics?

Wear minimal clothing. Sounds naughty right, but in order to track your body, you will need to capture your body as it comes and as it will change. Recommended clothing would be a sports bra and shorts.pictures tell the truth! How do I take progress pics? Take your progress pictures hands free.

Take your progress pictures hands free. Keep your phone/camera in a stable place and set a timer on it or get someone to take the pics for you.Recommended clothing would be a sports bra and shorts. Make sure the lighting is clear and

Make sure the lighting is clear and bright.set a timer on it or get someone to take the pics for you. Do not

Do not pose, keep your body relaxed in your very first picture.pics for you. Make sure the lighting is clear and bright. After a couple of weeks,

After a couple of weeks, you can pose/flex to show off your results!not pose, keep your body relaxed in your very first picture. Take pictures every 2 weeks

Take pictures every 2 weeks in the same lighting, room, and time.your body relaxed in your very first picture. After a couple of weeks, you can pose/flex

PAGE 5
PAGE 5
you can pose/flex to show off your results! Take pictures every 2 weeks in the same
you can pose/flex to show off your results! Take pictures every 2 weeks in the same
you can pose/flex to show off your results! Take pictures every 2 weeks in the same

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Setting Goals.

This I would say is the most important part of the whole programme. Your long term and short term goals should be personal to you and only for you. If you want to lose weight, you need to establish how you are going to do it. What are the first hurdles you have to pass in order to get to the finish line? Your goals should NOT be somebody else’s, they should be your own personal target to achieve the best results you possibly can. As you can see, I have assembled a example asking you what your short term and your long-term goals are. I want you to fill this in and place it somewhere that you can see it every day, to remind you of them.

You need to make sure your goals are SMART, ask yourself: what is it you want to achieve, and why you want to achieve it? Is it measurable and achievable for you and your life? It must be realistic - I encourage you all to make your goals realistic. The reason I stress this is because if you make a goal unrealistic you will be disappointed; focus on small achievable goals. Finally, set yourself a goal in a certain time frame so you can work extra hard to make it possible.

1 Specific You need to make your goals very clear.

2 Measurable Make sure that you can track your progress

3 Achievable You must set yourself a goal that you will be able to achieve and you will make sure you achieve.

4 Realistic There is no point setting yourself a goal that is not going to happen. As brutal as this may sound if you hate cardio with a passion and you’ve set yourself a goal to run every day for an hour, then the goal is very unrealistic. You need to find something you love and will realistically be working towards that you enjoy.

5 Time-Bound Set a timeline including both short term and long term goals.

Short Term Goals Example

Eating all my allocated mealsshort term and long term goals. Short Term Goals Example Waking up early to cook breakfast

Waking up early to cook breakfastShort Term Goals Example Eating all my allocated meals Drinking 2 green teas a day Long

Drinking 2 green teas a dayall my allocated meals Waking up early to cook breakfast Long Term Goals Example Dropping 2

Long Term Goals Example

Dropping 2 dress sizes in 6 monthsmeals Waking up early to cook breakfast Drinking 2 green teas a day Long Term Goals

Losing 8lbs in 4 weeksup early to cook breakfast Drinking 2 green teas a day Long Term Goals Example Dropping

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Organisation & Tips.

Let me start by saying that I don’t expect you to be dropping your whole life in order to do this workout plan. All I’m saying is I hope you try your very best and put in your all into it. When we spoke, you specified to me the days you can work out and the number of times you can work out for. I planned this programme around that information you provided and made it realistic. I don’t expect you to work out for hours and hours and hours, but I do expect you to go to the gym with the motivation to succeed!

Start small, baby steps first

Try each workout first before performing the exercise. Make sure your form is right and you feel comfortable doing it. Some exercises are more complicated than others, some you will love, others you will hate, but try them out first.

Look good, sounds crazy but trust me!

If you wear a baggy jumper and unflattering leggings you won’t be motivated to workout. Buy something fun, bright, and fitting. Some people don’t like showing skin so buy long sleeved gym tops in your favourite colour.

Music; music is fundamental!

Create a list of all the top current hits or even old classics you love. Music gets me pumped and it gives me that extra boost at the gym that I really need.

Be prepared

Luckily for you, your workouts are all prepared so you have a step by step guide. Just because this plan is based around certain days and duration it doesn’t mean you can’t mix the exercises up and swap things around, be adventurous.

Bring a friend, family, or partner

Why not try the workout plan with a friend or family, experience it together, help each other and kick some butt!

Make time

If you have a 2 hour break why not go to your local gym? Utilise the time you have, don’t just sit around wasting your time away. Working out will give you a boost of energy!

HAVE FUN!

I can’t stress this enough, working out is not meant to be a chore, it’s meant to be fun and exciting! Stay positive and motivated!

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Different Types of Workouts.

Strength Training

Strength training is the foundation of muscle growth and comprises of four big movements:

Deadliftof muscle growth and comprises of four big movements: Bench Press Shoulder Press Squats Deadlift Performing

Bench Pressmuscle growth and comprises of four big movements: Deadlift Shoulder Press Squats Deadlift Performing a deadlift,

Shoulder Pressand comprises of four big movements: Deadlift Bench Press Squats Deadlift Performing a deadlift, which most

Squatsof four big movements: Deadlift Bench Press Shoulder Press Deadlift Performing a deadlift, which most people

Deadlift

Performing a deadlift, which most people think is purely a back exercise, actually incorporates your back, quads, hamstrings, glutes, calves, core and traps. Minus your arms, chest and shoulders a standard deadlift is almost a full body exercise.

Bench Press

When conducting the bench press exercise, it’s not only the chest that is being targeted. Bench press (dumbbell press), uses your chest and triceps as the primary muscles and incorporates your shoulders, traps and even parts of your upper back.

Shoulder Press

When performing the seated dumbbell shoulder press correctly, this exercise does not only target the shoulders as its primary muscles, but it’s also incorporating your triceps, core and back. These secondary muscles are activated to stabilise the body to enable you to perform the exercise correctly.

Squats

A lot us think that squats are only working the legs. Even though the squat predominantly works your quads, hamstrings and glutes, there are upper body muscles used as well. Muscles such as your calves, lower back and your core are all secondary muscles that are activated when performing squats.

The reason these are called ‘compound exercises’ are because they incorporate and engage more than one muscle group when performed. Doing these vital exercises will help build your overall strength and will play an important role in your progress with other exercises too.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Weight Training

Weight training is an effective way of isolating the muscles you want to target in order to promote growth with that particular muscle group. Weight training is scientifically proven to increase bone density which helps prevent fractures, fat burning and helps you sculpt the body you want.

If you’re new to weight training, here are a few tips to get you prepared for walking into the gym for your first session:

Stay hydrated – muscles are made up of 75% water.prepared for walking into the gym for your first session: Asking for a spot – if

Asking for a spot – if you don’t feel confident performing a particular exercise, then ask someone to assist you with the weight and exercise to prevent any injuries.session: Stay hydrated – muscles are made up of 75% water. Control the weight – as

Control the weight – as a beginner you shouldn’t need momentum to lift a weight. Make sure you’re using a weight that will challenge you, but you still have control over.you with the weight and exercise to prevent any injuries. Posture – good form is very

Posture – good form is very important. If you’re worried about your form don’t be afraid to ask someone or a staff member at the gym; don’t forget these people are there to help you.that will challenge you, but you still have control over. Start slow – Don’t pre-empt your

Start slow – Don’t pre-empt your visit that you become over confident on your first day; don’t rush and prepare yourself mentally and physically before lifting the weight.the gym; don’t forget these people are there to help you. Repetitions Different repetitions work the

Repetitions

Different repetitions work the muscle in different ways:

Low Reps 6-8 This particular rep range is used to increase muscle density and mass. This is where you are using a heavy weight to engage the muscle twitch fibres. When you are handling a heavy weight your muscle twitch fibres are engaging in the following ways: slow fibre first, then intermediate and then the fast muscle twitch fibres.

Moderate Reps 8-12 This is the most popular rep range typically used in the gym. This is because not only are you still able to use a relatively heavy weight, but your time under tension also increases, which means the muscle is under pressure for longer.

High Reps 15-20 This can typically be seen as an underestimated rep range due to the above being so beneficial. However, using high rep ranges increases the amount of glycogen the muscle stores which increases fat loss.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Intensity

You can change the intensity when using weights by incorporating super sets, drop sets and pyramids set. This really helps with overcoming a plateau too because your body is not used to this level of training.

Super Sets

A super set is effectively two different exercises performed one after the other, with no rest

in between. Performing super sets is proven to increase the calories burned during the workout and it’s also great for your cardiovascular strength as this helps with overall body endurance.

Drop Sets

A drop set is essentially performing the same exercise twice. However, you start off with a

heavier weight to perform the first set then, once you have hit your rep target you immediately lower the weight and perform the same exercise straight away again. The benefits of this is that whilst performing the first set your body recruits certain muscle fibres, and when you then do the second set your body relies on using other muscle fibres which helps with the growth and strength of the muscles.

Pyramid Sets

A standard pyramid set is typically carried out performing one exercise with five sets as one

round. For example, if you were to perform a cable tricep push down it would look like this:

 

Weight

Reps

Set 1

10kg

15

Set 2

12.5kg

12

Set 3

15kg

10

Set 4

17.5kg

8

Set 5

20kg

6

All 5 sets are performed immediately after each other with no rest and therefore this is to be looked at as one big set. This type of intensity really benefits your endurance, muscle definition and increases your overall strength.

How much weight should I use?

This is one of the most popular questions asked, and the honest answer is only you can know. If you are new to gym then it is beneficial to spend an hour in the gym, going through different exercises that you will be performing in this guide and finding what weight is best for you. The best tool is using the rep ranges as guidance; if the target is 8, but you can perform 10-12 then you can probably go slightly heavier; if you can’t reach 8 then you need to go slightly lighter to reach full repetition target.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Interval Training

Interval training is a really effective form of cardio and an alternative to long distance running. It’s the perfect balance between short burst sprints and short rest times and is a perfect method for burning fats. As a personal preference, I do not enjoy long distance running. Knowing that I can burn fat whilst running for a short period of time is perfect. Interval training is typically performed on a treadmill using the following method:

Sprint as fast as you can for 30 secondsperformed on a treadmill using the following method: Rest or walk or 30 seconds Repeat How

Rest or walk or 30 secondsfollowing method: Sprint as fast as you can for 30 seconds Repeat How much cardio should

Repeatas fast as you can for 30 seconds Rest or walk or 30 seconds How much

How much cardio should I do?

Cardio is an effective type of exercise for fat loss. However, it does not need to be performed every single day for long periods. Not only is this a less effective way of weight loss, but it is also incredibly repetitive which can lead you to no longer enjoying your workouts.

As I just mentioned, interval training is the preferred method of cardio. This does not take up your whole workout and it allows you to incorporate weight training into your routine which does not only make them more fun, but incorporating different types of training methods is the most effective way to burn fat and develop muscle. Starting and finishing with cardio is a much more effective way of burning fat and to help promote lean muscle rather than the conventional whole session based cardio workouts.

Knowing your heart rate

Tracking your heart rate whilst you workout can be a very useful tool in making sure that the intensity of your workouts are best suited for your goals. Within this workout program, our target is to burn fat; personally, I like to use the Karvonen Formula. This is a mathematical way to monitor your heart rate during your workout. The formula splits your workouts into two separate zones, Minimum Training Heart Rate, and the Maximum Training Heart Rate for your body.

Example:

If a 21-year-old girl looking to burn fat wants to calculate her ideal heart rate, for an intensity level between 60% - 70%, she would use the following method:

With a start resting heart rate of 65

Minimum Training Heart Rate: 220 – 21 (her age) = 199

- 65 (Resting HR) = 13465 Minimum Training Heart Rate: 220 – 21 (her age) = 199 - .60 (Minimum Intensity)

- .60 (Minimum Intensity) + 65 = 145 Beats per minuteRate: 220 – 21 (her age) = 199 - 65 (Resting HR) = 134 199 134

199

134

Maximum Training Heart Rate: 220 – 21 (her age) = 199

- 65 (Resting HR) = 134134 Maximum Training Heart Rate: 220 – 21 (her age) = 199 - .70 (Minimum Intensity)

- .70 (Minimum Intensity) + 65 = 158 Beats per minuteBeats per minute 199 134 Maximum Training Heart Rate: 220 – 21 (her age) = 199

199

134

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Training

Dictionary.

There are so many different ways and types of training. It can get confusing so why not make it simple for you!

ROM Range of Motion in reference to your muscles. Flexibility Movement Joint Movement
ROM
Range of Motion in reference to
your muscles.
Flexibility
Movement
Joint Movement
Styles BW Body Weight SL Single Leg DB Dumbbell KB Kettlebell
Styles
BW
Body Weight
SL
Single Leg
DB
Dumbbell
KB
Kettlebell
AMRAP As Many Reps As Possible. Use moderate - light weight when performing this type
AMRAP
As Many Reps As Possible.
Use moderate - light weight
when performing this type of
method.
Overload Increasing intensity by overload, volume, frequency or resistance
Overload
Increasing intensity by overload,
volume, frequency or resistance
Finishers Used at the end of a workout. Intensity Metabolic Strength
Finishers
Used at the end of a workout.
Intensity
Metabolic
Strength
PB Personal Best Individuals best performance, or heaviest they can lift
PB
Personal Best
Individuals best performance, or
heaviest they can lift

Method

Definition

 

A

superset is when one set of an exercise is performed

Superset

directly after a set of a different exercise without a rest between them.

Tri-Set

Three different exercises performed one after another, without any rest in between.

Dropset

Dropsets where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure.

In

this pyramid, decrease the weight and increase the

Reverse Pyramid

reps with each set

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Active Rest Days.

Let me start off by saying that rest days are a must for not only for your body, but mind too. However, this does not mean you quite literally lounge around all day long watching your favourite programme on TV, waiting for the next day to start. Your body is very much like your mind: it needs to be challenged and stimulated every day. There are many things that can be done on rest days to help with your recovery process.

The day after a bodybuilder or an athlete competes, they will still go for a walk, light jog or just generally move around and get out of the house. This helps prevent your body and muscles from stiffening up and potentially causing more damage than good.

Rest days are not something that need to be taken on a specific day of the week or the weekend for that matter. You need to listen to your body; if you feel like you can achieve a successful workout on a particular day then you get to the gym and give it your all! However, if your body is sore from the previous workout, in need of rest and you haven’t been eating sufficiently all day, then you should listen to it. I always advise two rest days a week: these do not need to be taken consecutively, but broken up to help you organise your week and to aid the recovery process.

One of the biggest problems with rest days is that people see them as ‘cheat days’. This is because typically, you don’t think about being fit when resting. A really good tip is to plan your rest day, make sure you have something in place that will help with your flexibility and mobility, for example a foam rolling session or a yoga class. Working out is only a small part of the journey: nutrition is absolutely vital, so remember you still must be eating your regular healthy meals on rest days so have them prepped in advanced. I would advise having a cheat meal on a training day rather than a rest day.

Remember, the worst thing to do on a rest day is nothing.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Supplement Requirement .

Whey Protein

Don't be alarmed! Whey Protein is not just for muscle mass and growth. You could have a lean protein, high in fibre and vitamin rich diet and still not see the results you wish. Whey Protein will help you see better results (if made a daily routine) There are different types of whey protein, which reflect a different level of filtering and processing (High processed - Low processed)

Whey Protein Concentrate Minimal Processing (cheap to buy) it is made with a gentle filtration process known as Minimal Processing (cheap to buy) it is made with a gentle filtration process known as micro and ultrafiltration. (70% protein, remainder carbohydrates and fat)

Whey Protein Isolate Highly concentrated (95% protein) Longer filtration times and additional types of processing (micro filtration) This Highly concentrated (95% protein) Longer filtration times and additional types of processing (micro filtration) This means that it becomes a more protein packed powder. This would be a more beneficial choice for dieters because it is extremely low in carbohydrates and fats.

Whey Protein Hydrolysate Most concentrated. This type of protein is produced by putting the whey protein through a Most concentrated. This type of protein is produced by putting the whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller fragments. This protein is easier for the body to utilise.

Whey Protein is not only a powerful muscle builder; it can also support fat loss. The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.

BCAA’s

BCAA’s are a must have supplement. When you choose to add supplements into your diet you should choose branched-chain amino acids (BCAA’s) which will support your immune system. Whenever you are weight training, lifting heavy or doing a high intensity workout your body is under a large amount of stress. Sometimes the body is unable to tolerate these stress levels which will result to illness and no muscle recovery. This essential amino acid cannot be produced by our bodies meaning we have to consume it directly. BCAAs are not only necessary as building blocks of protein for muscle growth and repair. They have multiple properties that enhance these growth processes well above and beyond normal amino acids. (Consume during your workout)

L-Glutamine

L-Glutamine is the most common amino acid found in our muscles (60%) Studies have shown that L-Glutamine supplementation can minimise breakdown of muscle and improve protein metabolism. During an intense workout, Glutamine levels are weakened in your body which decreases strength and recovery. It could take up to 5-6 days for Glutamine levels to increase back to normal. Glutamine helps maintain hydration, healing process and cell volume. Studies have shown that Glutamine is linked to protein synthesis which prevents your muscles from being “eaten up”. It can also help the production of growth hormones and serves as a boost to your immune

system. (Consume anytime of the day)

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Stretches.

These are a few suggested stretches to help you with your warm ups. Try and aim to stretch for 5-8 minutes per session. Your warm up will be at the start of each workout.

session. Your warm up will be at the start of each workout. Shoulders Place your feet
session. Your warm up will be at the start of each workout. Shoulders Place your feet
session. Your warm up will be at the start of each workout. Shoulders Place your feet
session. Your warm up will be at the start of each workout. Shoulders Place your feet
session. Your warm up will be at the start of each workout. Shoulders Place your feet

Shoulders

Place your feet shoulder width apart. Aim to pull the stretched arm close to the body by the elbow. Hold the stretch for 10 seconds for each arm. Repeat 3 times.

Triceps

Raise one arm with your bicep near your ear, and the hand on your upper back. Use your other arm to slowly pull your elbow backwards, until you feel a stretch in the triceps. Hold this stretch for 15 seconds, repeat 2 times each arm.

Quads

Start by holding one foot close to your booty, Hold onto the wall or a chair if you find it difficult to balance. Focus on a spot to keep concentration. Push your foot keep into your booty. Hold the stretch for 10 seconds, repeat 3 times each leg.

Core

Start in a static lunge position, with your arms raised above your head and twist outwards away from leading leg. Repeat this on both legs 5 times each side.

Back

Sit on the floor with your toes pointing upwards, slowing lean forward to touch your toes and hold for 3 seconds then ease your way back up. Repeat this for a total of 5 times.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Workout Plan Week 1-4.

 

Day 1

Day 2

Day 3

Day 4

Day 5

 

Hamstring &

Back & Biceps

Circuit 1

Chest &

Quads &

Week 1

Booty

Shoulders

Calves

Week 2

Back & Biceps

Hamstring &

Shoulders &

Quads &

Circuit 1

Booty

Triceps

Calves

Week 3

Quads &

Chest &

Hamstring &

Circuit 1

Back & Biceps

Calves

Shoulders

Booty

Week 4

Circuit 1

Back & Biceps

Quads &

Shoulders &

Hamstring &

 

Calves

Triceps

Booty

Shoulders & Hamstring &   Calves Triceps Booty Cardiovascular Lower Body Upper Body PAGE 15

Cardiovascular

Shoulders & Hamstring &   Calves Triceps Booty Cardiovascular Lower Body Upper Body PAGE 15

Lower Body

Shoulders & Hamstring &   Calves Triceps Booty Cardiovascular Lower Body Upper Body PAGE 15

Upper Body

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Hamstring & Booty.

Starter

Booty Activation 1

Finisher 100 Walking Lunges

Rest

45 - 60 second between sets

100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust
100 Walking Lunges R e s t 45 - 60 second between sets Barbell Hip Thrust

Barbell Hip Thrust

10 Reps

5 Sets

Challenging Weight

Barbell Squat

12 Reps

4 Sets

Moderate Weight

Split Squat

12 Reps

4 Sets

Moderate Weight

Superset

Frog Pumps 15 reps

followed by Sumo Squats 12 reps

4 Sets

Moderate Weight

Rope Pull Through

12 Reps

4 Sets

Moderate Weight

15 reps followed by Sumo Squats 12 reps 4 Sets Moderate Weight Rope Pull Through 12

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Back & Biceps.

Starter

Finisher Abs 1

Rest

10 Reps, 5 Sets of Assisted Pull Ups

45-60 second between each set

5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set
5 Sets of Assisted Pull Ups 45-60 second between each set Lat Pull Down Drop Set

Lat Pull Down

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light

Dumbbell Bent Over Row

12 Reps

4 Sets

Moderate Weight

Hyper Extensions

15 Reps

3 Sets

Moderate Weight

Barbell Bicep Curl

10 Reps

5 Sets

Moderate

Hammer Curls

12 Reps

4 Sets

Moderate

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Circuit 1.

Starter

Finisher Abs 1 Repeat circuit 5 times

10 Minutes Light Jog

Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single
Finisher Abs 1 Repeat circuit 5 times 10 Minutes Light Jog Jumping Squats 30 Reps Single

Jumping Squats

30 Reps

Single Legs Bridges

20 Reps Each Leg

Lunge Jumps

30 Reps

Push Ups

15 Reps (go on knees if difficult)

Box Jumps

25 Reps

Tricep Dips

25 Reps

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Quads & Calves.

Quad Activation

Finisher 10 Minutes HIIT

Starter

Rest

45 - 60 second between sets.

S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between
S t a r t e r R e s t 45 - 60 second between

Front Cable Squats (elevation is optional)

12 Reps

4 Sets

Challenging Weight

Squat Cable Walks

6 reps back, 6 reps forward

5 Sets Challenging Weight

Barbell Squat

12 Reps

4 Sets

Moderate Weight

Smith Machine Split Squat

12 reps each leg

4 Sets

Moderate Weight

Leg Extension

12 Reps

4 Sets

Challenging Weight

Calf Raises

20 Reps

5 Sets

Moderate Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Chest & Shoulders.

Starter

Shoulder Activation 1

Finisher 10 Minutes HIIT

Rest

45-60 seconds between each set

10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Military Press 12 Reps

Military Press

12 Reps

4 Sets

Moderate Weight

Face Pulls

10 Reps

4 Sets

Moderate Weight

Moderate Weight Face Pulls 10 Reps 4 Sets Moderate Weight Bench Press 10 Reps 3 Sets
Moderate Weight Face Pulls 10 Reps 4 Sets Moderate Weight Bench Press 10 Reps 3 Sets

Bench Press

10 Reps

3 Sets

Moderate Weight

Incline Bench Press

12 Reps

3 Sets

Moderate Weight

Side Raises into Front Raises

12

reps Side Raises and

12

reps Front Raises (this is 1 set)

3 Sets

Light Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Shoulders & Triceps.

Starter

Finisher Abs 1

Rest

10 Minutes HIIT

45-60 seconds between each set

1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12
1 R e s t 10 Minutes HIIT 45-60 seconds between each set Military Press 12

Military Press

12 Reps

4 Sets

Moderate Weight

Face Pulls

10 Reps

4 Sets

Moderate Weight

Moderate Weight Face Pulls 10 Reps 4 Sets Moderate Weight Side Raises into Front Raises 12
Moderate Weight Face Pulls 10 Reps 4 Sets Moderate Weight Side Raises into Front Raises 12

Side Raises into Front Raises

12

reps Side Raises and

12

reps Front Raises (this is 1 set)

3 Sets

Light Weight

Tricep Push Down

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light

Tricep Skull Crushers

12 Reps

4 Sets

Moderate Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Booty Activation 1.

TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 1. Donkey Kick Backs 20 Reps Each

Donkey Kick Backs

20 Reps Each Leg

Floor Frog Pumps

20 Reps

Frog Pumps

20 Reps

Leg Swings

20 Reps Each Leg

Bodyweight Squats

20 Reps

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Quad Activation.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping

Lunge Jumps

40 Reps

Jumping Squats

30 Reps

Bodyweight Squats

20 Reps

Box Jumps

30 Reps

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Shoulder Activation.

TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20

Internal Rotations

15 Reps

Side Raises

20 Reps

Light Weight

Front Raises

20 Reps

Light Weight

Seated Dumbbell Press

15 Reps

Light Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Abs 1.

Rounds Perform each exercise one after the other with no breaks. Aim to do 2 rounds with 1 minute break between each round

Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps
Aim to do 2 rounds with 1 minute break between each round Bicycle Crunches 40 Reps

Bicycle Crunches

40 Reps (20 each side)

Reverse Crunch

20 Reps

Knee in Crunch

20 Reps

Cable Crunch

20 Reps

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Workout Plan Week 5-8.

 

Day 1

Day 2

Day 3

Day 4

Day 5

Week 1

Back & Biceps

Circuit 2

Quads &

Shoulders

Hamstring &

Calves

Booty

Week 2

Circuit 2

Hamstring &

Back & Biceps

Quads &

Chest &

 

Booty

Calves

Shoulders

Week 3

Shoulders

Quads &

Circuit 2

Back & Biceps

Hamstring &

Calves

Booty

Week 4

Hamstring &

Chest &

Hamstring &

Back & Biceps

Circuit 2

Booty

Shoulders

Booty

& Back & Biceps Circuit 2 Booty Shoulders Booty Cardiovascular Lower Body Upper Body PAGE 26

Cardiovascular

& Back & Biceps Circuit 2 Booty Shoulders Booty Cardiovascular Lower Body Upper Body PAGE 26

Lower Body

& Back & Biceps Circuit 2 Booty Shoulders Booty Cardiovascular Lower Body Upper Body PAGE 26

Upper Body

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Circuit 2.

Starter

Finisher Abs 2

Rounds Perform each exercise one after the other with no breaks. Aim to do 4-5 Rounds with 1 minute break between rounds

10 Minutes Light Jog

with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps
with 1 minute break between rounds 10 Minutes Light Jog Lunge Jumps 40 Reps Ski Jumps

Lunge Jumps

40 Reps

Ski Jumps

40 Reps

Dumbbell Front Squat

25 Reps

Light Weight

Fast Box Steps

30 Reps

Box Jumps

30 Reps

Push Ups

15 Reps (go on knees if difficult)

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Back & Biceps.

Starter

Finisher Abs 2

Rounds 40-60 seconds between each set

10 Minutes Light Jog

d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set
d s 40-60 seconds between each set 10 Minutes Light Jog Seated Cable Row Drop Set

Seated Cable Row

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light

Cable Face Pull

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light weight

Assisted Pull Ups

10 Reps

4 Sets

Moderate Weight

Barbell Row

12 Reps

4 Sets

Moderate Weight

Cable Bicep Curl

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light weight

Barbell Bicep Curl

10 Reps

5 Sets

Light Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Hamstring & Booty.

Starter

Booty Activation 2

Finisher 10 Minutes HIIT on bike

2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift
2 F i n i s h e r 10 Minutes HIIT on bike Sumo Deadlift

Sumo Deadlift

10 reps

5 Sets

Challenging Weight

Dumbbell Stiff Leg Deadlift

12 Reps Each Leg

4 Sets

Moderate Weight

Smith Machine Split Squat

12 Reps Each Leg

3 Sets

Moderate Weight

Barbell Hip Thrust

12 Reps

4 Sets

Challenging Weight

Cable Kick Backs

Drop set: 6,8,10 Reps Each Leg

3 Sets

Challenging, Moderate to Light Weight

Rope Pull Through

Drop set: 6,8,10 Reps

3 Sets

Challenging, Moderate to Light Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Quads & Calves.

Quad Activation

Finisher 10 Minutes HIIT

Starter

Rest

45-60 seconds between sets

S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset
S t a r t e r R e s t 45-60 seconds between sets Superset

Superset

12 Barbell Squat

followed by

15 Jumping Squats

4 Sets

Moderate Weight

Squat followed by 15 Jumping Squats 4 Sets Moderate Weight Leg Press Start with your feet
Squat followed by 15 Jumping Squats 4 Sets Moderate Weight Leg Press Start with your feet
Squat followed by 15 Jumping Squats 4 Sets Moderate Weight Leg Press Start with your feet

Leg Press

Start with your feet far apart 10 reps Followed by feet together 10 reps and finally heels touching 10 reps. Total 30 reps x 3 Sets Moderate Weight

Front Cable Squats (elevation is optional)

12 Reps

4 Sets

Challenging Weight

Leg Extension

10 reps followed by 10 seconds hold up to,

followed by another 10 reps

4 Sets

Challenging Weight

Calf Raises

20 Reps

5 Sets

Moderate Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Shoulders.

Starter

Shoulder Activation

Finisher 15 Minutes HIIT

Rest

45-60 seconds between each set

15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10
15 Minutes HIIT R e s t 45-60 seconds between each set Seated Dumbbell Press 10

Seated Dumbbell Press

10 Reps

4 Sets

Moderate Weight

Side Raises - Time Under Tension

Hold until failure

4 Sets

Light Weight

Cable Upright Rows

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light weight

Side Raises

10 Reps

4 Sets

Moderate Weight

and then light weight Side Raises 10 Reps 4 Sets Moderate Weight All Around The World

All Around The World 20 Reps Moderate Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Chest & Triceps.

Starter

Shoulder Activation

Finisher 10 Minutes HIIT

Rest

45-60 seconds between each set

10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps
10 Minutes HIIT R e s t 45-60 seconds between each set Bench Press 10 Reps

Bench Press

10 Reps

3 Sets

Moderate Weight

Incline Bench Press

12 Reps

3 Sets

Moderate Weight

Tricep Push Down

Drop Set 6, 8,10 reps x 4 sets Start with heavy, then moderate and then light

Tricep Skull Crushers

12 Reps

4 Sets

Moderate Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Booty Activation 2.

TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges
TONE & SCULPT PLAN BY KRISSY CELA Booty Activation 2. Supermans 15 Reps Single Leg Bridges

Supermans

15 Reps

Single Leg Bridges

20 Reps Each Leg

Floor Frog Pumps

20 Reps

Side Kick Backs

20 Reps Each Leg

Donkey Kick Backs

20 Reps Each Leg

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Quad Activation.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping
8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Quad Activation. Lunge Jumps 40 Reps Jumping

Lunge Jumps

40 Reps

Jumping Squats

30 Reps

Bodyweight Squats

20 Reps

Box Jumps

30 Reps

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Shoulder Activation.

TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20
TONE & SCULPT PLAN BY KRISSY CELA Shoulder Activation. Internal Rotations 15 Reps Side Raises 20

Internal Rotations

15 Reps

Side Raises

20 Reps

Light Weight

Front Raises

20 Reps

Light Weight

Seated Dumbbell Press

15 Reps

Light Weight

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Abs 2.

Rest

30 Seconds between each round

KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30
KRISSY CELA Abs 2. R e s t 30 Seconds between each round Crunch Claps 30

Crunch Claps

30 Reps (15 reps each leg)

Toe Touches

30 Reps (15 reps each leg)

Cable Crunch

25 Reps

Heel Touches

40 Reps (20 reps each side)

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Glossary.

All Around The World You can perform this exercise standing up or laying flat on a bench. Keep your hands parallel to the ground (holding dumbbells) Bring the weight up so that it forms a semi circle. The two dumbbells should touch at the top. Bring the weights back down and repeat.

Barbell Squats Please ensure that the barbell is sitting comfortably on your shoulders. Your back should remain straight at all times; your core should remain engaged and tight. When squatting down, your knees should never go over your toes. Practice with an empty barbell till you are comfortable enough to add weight.

Body Weight Hip Thrust Lay flat on the floor with your knees bent. Point your toes up in the air. Thrust your lower body up, but keep your shoulders planted to the ground. Squeeze your booty for 3 seconds at the top before releasing.

Barbell Hip Thrust Start by being seated on the ground with a bench directly behind you. Place the barbell by your hips - make sure you use some sort of padding to prevent injuries/discomfort; this will be your starting position. Drive through your feet, pushing your hips up to bring the barbell to the sky. Your shoulders should remain placed on the bench at all times for extra support. Try and point your feet up to get the full effect. You must, must, must squeeze your booty at the top.

Ball Slams Start by positioning your feet shoulder width apart, bring the ball above your head and slam it on the ground as hard as you can. Pick the ball up and repeat the process.

Burpee Start in a push up position, do a push up, pull your knees into your body and jump up. Repeat.

Bent Over Row Start by positioning your feet shoulder width apart. Bend over but make sure your back remains straight at all times. Your knees should be slightly bent. Your hands should be at a neutral grip. When pulling the weight into your body, make sure you never go beyond your belly button.

Bicep Curl Sit or Stand with your feet shoulder width apart. Elbows tucked into your body for extra stability. Bring the dumbbells up round about where your chin is.

Bent Over Flies Start by allowing your arms to hang down by your sides with your palms facing towards each other. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground. Make sure your elbows are slightly bent, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position.

Bent Over Dumbbell Rows Keep one knee positioned comfortably on the bench (the arm you are working on, is the knee that needs to be on the bench). Your back should remain straight at all times. You need to imagine the dumbbell is pulling you down however it cannot touch the floor, you need to control the weight as you pull it up and take it down.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Box Squat Start by ensuring that the barbell is sitting comfortably on your shoulders. Your back should remain straight, always with a tight core. When squatting down, your knees should never go beyond your toes. Your bottom should touch the box/bench, before coming back up.

Bench Press Lie Down. Sit at the end of your flat bench first. Squeeze your shoulder-blades. Raise your chest and tighten your upper-back. Grab the bar. Pinky inside the ring marks. Set your feet. Feet flat on the floor using a shoulder-width stance. Unrack. Straighten your arms to lift the bar out of the uprights.

Calf Raises Find a step or some form of elevation/platform. Holding dumbbells in both hands, you will position your toes on top on the step but not the balls of your feet. Raise your heel slowly and come back down.

Closed Leg Dead Lift Similar to Romanian Deadlifts, but this time you will position your legs and feet together.

Clams Lay on your side with your heels touching together. You must bring your upper body slightly above the floor hold yourself up with your forearm. Open and close your feet together focusing all the tension on the side of your legs and booty.

Closed Leg Squat Please rest the Smith Machine barbell is comfortably sitting on your shoulders. Your back should remain straight always with a tight core. Your legs should be closed with your feet together imagine you are sitting on a chair. You should aim to form a 90 degree angle with your body.

Cable Bicep Curl Stand with your feet shoulder width apart. Elbows tucked into your body for extra stability. Avoid any bouncing from the knees. The cable should be attached to the closest hook by the floor. Bring the cable up and curl. Remember do not go beyond chin level.

Curtsy Lunges Stand with your feet shoulder-width apart, make sure the barbell is well rested on your shoulders. Start by shifting your weight to your right foot, lifting your left from the ground. Descend into a lunge by bending your knees, lowering your body straight down. As you come back up, return the back leg to the starting position. Alternate the movement.

Cable Shoulder Press Sit behind the cable (attach a bar to cable). Hold the bar at shoulder height, palms facing forward. This will be your starting position. Keeping your head straight, pull through your shoulders when extending your arms up.

Cable Crunches Attach a rope to a cable; get down on your knees a few feet in front of the station. Crunch your body, bringing your forearms down to your knees and your head to the floor, return to starting position.

Cocoons Start by lying on your back. Your legs should be straight and your arms extended behind your head. Tuck the knees toward your chest, rotating your pelvis to lift your booty from the floor. bringing your arms back over your head to perform a simultaneous crunch motion.

Commands Begin in a plank position on your forearms. Push up on your left side so your arm is straight, and then follow with your right arm so you’re now on both hands. Maintain a flat back at all times. Come down onto your left forearm, then your right, returning to plank.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Crunch Clap Lie on ground and crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg and then return to star position. For the next rep lift the other leg and do the same crunching up and clapping under raised leg. Continue in this manner alternating legs being lifted for each rep.

Dumbbell Shoulder Press Make sure you set the bench upright to ensure that your back is straight at all times. When performing a shoulder press, you should always try and maintain a 90 degree angle when bringing the weight down (see illustration) the dumbbells should not come any lower than head height. Start with 20 warm up reps with a light weight to get into the motion.

Donkey Kicks Position your body by going onto your hand and knees. Please ensure your back remains straight at all times. Extend on leg up into the air and bringing it back down.

Dumbbell Decline Row Set your bench so it is at an angle not completely straight and not at 90 degrees (somewhere in the middle) Place your body flat onto the bench. Hang your arms over the bench and bring the weight up, make sure you contract your back.

Elbow to knee Lie flat on your back and place your hands behind your head. Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. With elbows flared lift your shoulder blades off the floor and hold the position. This is your starting position. Twist your upper body in one direction bringing the elbow to the opposite knee while fully extending your other leg. Hold and then return back to the starting position to repeat in the opposite direction.

Front Delt Raises Using Dumbbell or Barbell: Try and avoid swinging when performing this exercise. You need to maintain a tight core and straight back at all times. When bringing the weight up it should never go beyond eye level; your arms should remain extended at all times.

Face Pulls Set the cable at about chest height. Hold both ends of the rope at an overhand grip. Step back, and bend your knees slightly. When pulling the rope towards your face separate both ends. Imagine the centre of the rope is about to hit your nose. Hold for 2-3 seconds and slowly bring the weight back to starting position.

Front Cable Raises Attach a bar to the cable (place it at the bottom). Your feet should be shoulder width apart. The cable should be pulled between your legs. Your grip should be neutral at all times. Never raise the bar beyond eye level, keep your motion steady.

Frogs Lie on a bench with your legs hanging off. Imagine you are cuddling the bench; Bring your lower body high from the ground and squeeze your booty as much as you can.

Flutter Kicks When you are performing abdominal flutter kicks, you want to make sure that the entire motion is being run through your hips and abs. Keep your hands on the floor and ensure that your back and upper body are in a straight position. Do not move your head up when performing the kicking motion since this will ensure you are using the right parts of your body. Make sure that you are raising your legs just the right amount. A shorter kicking motion will result in a better workout for your abdominal muscles.

Frog Pumps Similar to body weight hip thrust, lay down on the floor with your hands by your side but this time place both heels together with your knees pointing outwards. Thrust up and repeat.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

High Knees Bring your knees as high as you can and keeping them close to your body, you have to perform this exercise very quickly so practice getting into the motion first. I always find it easier to focus on one point during this exercise so I don't wobble.

Hamstring Curls Modify the machine so it fits your height/ if you do not have this machine use a flat bench and a dumbbell between your feet. Keep your back straight and your body firmly planted against the machine/bench (depending on the weight your body will naturally want to lift as you perform the hamstring curl but try your best to avoid this). Curl your legs as far as you can, hold for 2-3 seconds before bringing your legs back down.

Hamstring Ball Curls Lie on the floor with your back straight and arms by your side. Place your heels on ball. Roll the ball into your booty and out (like a tuck).

Hamstring Pull Throughs Adjust the cable so its at the bottom of the machine, Attach a rope to the cable. Grab the rope by it’s handles and pull through your legs. Your back should remain bent over and straight and knees should have a slight bend.

Hip Abduction Make sure the strap is by your ankle, hold onto the bar for stability if needed. Make sure you control your leg as is swings in and out. Focus on lifting the weight through the side of your leg and hip.

Heel Touches Lay down with your back on the ground and your knees bent and pointed towards the ceiling. With your arms on your side raise your shoulders slightly off the ground. Using your abs rotate your right hand down to your right foot and then back up.

Inverted Rows Position a bar on a rack so it is in line with your waist. You can also use a smith machine. Place your hands at a wide grip on the bar and hang underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. Pull yourself in as you would with a pull up. If this is too difficult bring your knees closer to your body.

Internal Rotation Hold dumbbell in one hand. Stand with dumbbell in hands. Position elbow on side of body with elbow bent approximately 90° abduct your arms away from your body and back inwards again.

Incline Press Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching your torso with the bar, extend the elbows to return the bar to the starting position.

Jack Knives Lie flat on the floor, bring your upper body and lower body up and only have your booty position on the floor. Your aim here is to touch your toes (Keep your legs extended)

Jumping squats Start in a squat position and jump up pushing through your feet, make sure you are using your arms to help you jump up further.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Jumping lunges Start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in mid-air, landing in a basic lunge with your right leg in front.

Kettle Bell Swings Start with your feet shoulder width apart feet pointed out. Your back should be arched, and knees slightly bent. Swing the kettle through your legs and up. Bring the weight back down. Make sure you face forward.

Kick Backs Your back should remain straight at all times. The working leg should remain straight when kicking back, here you will feel the most activation on the top of the glute (Gluteus Medius) if you do not have a strap to attach to your ankle please invest in some heavy ankle weights.

Knee to Barbell Lie flat on your back on the floor on a mat with your knees raised and your feet above the floor. You can also lie on a flat or decline bench to perform this exercise as well. Grab a barbell and start with the bar on your chest as though you were preparing to perform a bench press.

Lat Pull Down I want you to take your time with this exercise to ensure you perform it correctly. When bringing the weight down the bar should be hitting the top of your chest. You need to be leaning backwards slightly and contracting your back every time the weight comes down.

Leg Press Start by adjusting the machine to your height and comfortability. Make sure you place your feet shoulder width apart

Leg Extension Start by adjusting the machine to your height and comfortability. Extend your legs to the maximum you can whilst you keep your body stationary on the seat.

Leg Pull in Knee Up I want you to imagine you are tucking your knees into your body, your body should remain at an angle and seated firmly to the ground, keep your hands planted to the ground by your side for extra support.

Leg Raises Lie flat on the floor. Bring your legs up and back down however you should avoid your feet touching the ground this will ensure you keep all the tension focused on your core.

Lunges Keep your upper body straight, with your shoulders back and relaxed; keep your chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Leg Swings Stand with your legs shoulder width apart and swing one leg backwards and forwards for the allocated reps required.

Mountain Climber Start in a plank position, place your hands onto the floor. Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor.

Military Press Grab the barbell using pronated palms facing forward grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar bone.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Plank Keep your back straight and booty slightly up. Encage your core as much as you can. Please keep your head neutral and avoid looking around as this may cause discomfort to your back. These are challenging to try your best.

Pull Up/Pull Ups Assisted If you do not have an assisted pull up machine you can use a strong band to help you. These are incredibly difficult but amazing. When pulling your body up you should try and hold the position for 5 seconds before coming back down.

Romanian Deadlift Keep your back straight always. Feet should be positioned shoulder width apart with a slight bend to the knees, hamstrings should be well stretched. Your head should remain neutral and not looking at any mirrors. The weight should never touch the ground. I would strongly recommend you do 10-20 warm up reps using just the barbell.

Reverse Crunches The reverse crunch strengthens your abdominal muscles while placing less strain on your back and neck than a regular crunch. You lie on your back, bend your knees and lift your feet toward the sky, curling your hips off the ground

Smith Machine Sumo Squat Please rest the smith machine barbell comfortably on your shoulders. Your back should remain straight always with a tight core. You should have a wide stance with your feet pointed out.

Split Squat Place one foot onto the bench elevated with your other foot facing forward. Holding dumbbells in your hands begin to come down, the lower the better. Make sure you maintain a good posture and keep your knee in line with your toes.

Sumo Squat Start with a wide stance, position your feet pointing out at a 45 degree angle. Keep your back straight and do not lean forward.

Side Squat Start in a squat position, move side to side. Keep the band by your ankles make sure it is a strong band; you can hold a kettle bell to make it extra challenging.

Side Raises (Start with 10 warm up reps) Keep your posture straight at all times. Face a mirror when doing these as it will help you to see exactly what you are doing. When bringing the weight up your hands should be parallel with your chin NOT any higher. Try to maintain a good momentum and avoid bringing the weight up higher than required.

Straight Arm Pull Down Stand away from the cable, bend your knees but keep your back straight. The cable should be positioned at the top. Using a straight bar (attached to the cable) pull the weight down to the top of your knees. Make sure you keep your arms straight ALWAYS. You should feel a stretch in your lats.

Side Plank Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Side Bend Stand up straight while holding a dumbbell on the right hand as you have the left hand holding your waist. Your feet should be placed at shoulder width. While keeping your back straight and your head up, bend only at the waist to the right as far as possible.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Seated Cable Row Make sure your back remains straight at all times; you have to contract your back when bringing the weight into your lower chest. Avoid any swinging and do NOT let the weight pull you into the machine completely

Single Leg Hip Thrust Lie on the floor with your back flat and arms by your side. Bring one foot close to your booty with your knee bent, the other leg will be elevated. Thrust your hips upwards. Make sure you are squeezing your booty and hamstring as much as you can. DO NOT RUSH this exercise, keep it slow and steady.

Single Leg Step Up Position a bench between the smith machine. With one leg you are going to step up and carry all your weight as you come up. Make sure the bar remains comfortable on your shoulders. You can also perform this with dumbbells

Single Arm Cable Row Start in a squat position. The cable should be placed a little under your chin. Pull the cable with one arm at a time. Focus on contracting your back.

Skull Crusher Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex.

Standing Side Cable Crunches Position of body to the side of the cable. You should place the cable in level with your chest. Pull the cable with both hands and twist your core to the side. Make sure your back remains straight.

Superman Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.

Squat into Press Begin in a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height, jumping motion and shoulder rotation. Your palms should be facing each other and the elbows pointed forward. Look directly forward, keep your chest up, and place your feet about shoulder-width apart.

Tricep Kickback Keep on knee positioned comfortably on the bench (the arm you are working is the knee that needs to be on the bench). Your back should remain straight at all times. You need to imagine the dumbbell is pulling you down, however it cannot touch the floor - you need to control the weight as it’s coming down. Do this exercised in a slow and controlled tempo.

Tricep Cable Push Down Start by keeping your feet close together, with a slight bend to the knees. Elbows must remain tucked into your body. When bringing the cable up you must not detach you arms from your body, always keep your arms by your side. You should be pushing the cable down with just triceps.

Tricep Dips Use a bench or a chair. Make sure your feet are pointed up and infant of you, Bending your elbows as you come down and extending as you come back up.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Toe Touches Similar to Jack Knives, however for this exercise you are required to stay stationary in that position. Do not bring your legs down!

Upright Row The aim with this exercise is to bring the cable up close to your chin. Make sure you are pulling the weight through your shoulders maintaining a straight back at all times. Avoid any bouncing from the knees.

V Ups Lie down on your back on the floor or on a gym mat and then extend your arms behind your head. The back of your hands should touch the floor while your palms face the ceiling. Keep your feet together and your toes pointed toward the ceiling. To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off the floor and reach for your toes with your hands

Walking Squats Set up the cable machine waist high and hold the straight bar attachment with your arms extended in front. Keeping your chest up, drop to a squat position (little more than 90 degrees). Make small steps backwards and forwards.

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA Thank You. I just wanted to

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

Thank

You.

I just wanted to say thank you for purchasing my plan and trusting me enough to help you. I’m proud of you and what you’ve achieved. You may of found it difficult but at least you tried and that’s more than enough.

You are the reason I do what I do and honestly love every minute of it! I’m always going to be here for you and I never want you to shy away from telling me about your progress, problems etc.

Always feel free to email me at any time and I will ALWAYS

contact you back

that is my guarantee to you.

I will ALWAYS contact you back that is my guarantee to you. Feel free to email

Feel free to email me at celasimplicity@gmail.com Hashtag #KCSG or #Krissycelaplans so I can put a name to your face! I will be doing a number of give aways and prizes for the most motivating posts I see!

put a name to your face! I will be doing a number of give aways and

8 WEEK TONE & SCULPT PLAN BY KRISSY CELA

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