@krissycela

Krissy Cela @krissycela

“Do this for YOU” 📲TONE & SCULPT APP @toneandsculptapp @womensbest Athlete ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪🏼Workouts Anywhere 🍏Custom Meal Plans for you

http://www.toneandsculpt.app/

FULL BODY HOME WORKOUT

Make sure you hit that like 💖 button and save for later.

It was so important for me to incorporate hundreds of different body weight exercises and 24 weeks worth of home workouts anyone can do in the @toneandsculptapp 🌟. Each circuit will take you no longer than 25-30 minutes MAX to complete! Amazing for busy mummas, students or if you simply find the gym a little scary. 
You can also add dumbbells to make it more intense and challenging! 
Who’s ready to give this a go? TAG your bestie 👯‍♀️ and let’s do it!

METHOD:
1️⃣ Squat into Kick Outs: 20 reps
2️⃣ Revers Lunge Step up Knee Up: 12 reps each leg 
3️⃣ Jumping Lunges: 20 reps 
4️⃣ Mountain Climbers: 30 reps 
5️⃣ Incline Push Up: 12 reps 
Perform each exercise one after the other with no rest. 3 rounds, 2 minute rest per round. 
#toneandsculpt
@krissycela

FULL BODY HOME WORKOUT Make sure you hit that like 💖 button and save for later. It was so important for me to incorporate hundreds of different body weight exercises and 24 weeks worth of home workouts anyone can do in the @toneandsculptapp 🌟. Each circuit will take you no longer than 25-30 minutes MAX to complete! Amazing for busy mummas, students or if you simply find the gym a little scary. You can also add dumbbells to make it more intense and challenging! Who’s ready to give this a go? TAG your bestie 👯‍♀️ and let’s do it! METHOD: 1️⃣ Squat into Kick Outs: 20 reps 2️⃣ Revers Lunge Step up Knee Up: 12 reps each leg 3️⃣ Jumping Lunges: 20 reps 4️⃣ Mountain Climbers: 30 reps 5️⃣ Incline Push Up: 12 reps Perform each exercise one after the other with no rest. 3 rounds, 2 minute rest per round. #toneandsculpt

It’s time to tell yourself how proud you are of YOU and what you’ve achieved. Not everyday will be easy but that struggle will make you fight so much harder. Keep that head held high.... 🌟 #toneandsculpt
@krissycela

It’s time to tell yourself how proud you are of YOU and what you’ve achieved. Not everyday will be easy but that struggle will make you fight so much harder. Keep that head held high.... 🌟 #toneandsculpt

BACK AT IT AGAIN!

Make sure you double tap and save for later 💚 to support your girl!

LISTENNNNNNN if you want a “tiny waist” start training your back. Weights are not your enemy they will truly sculpt your body all the @toneandsculptapp girls will tell you!

If you’re looking for a killer back workout I’ve got you with this one. Honestly this pull session had me sore! 
METHOD:

1️⃣ Wide Grip Pull Down: 12 Reps 4 Sets 
2️⃣ Cable Pull Downs: 12 Reps 4 Sets 
3️⃣ Single Arm Row: 10 Reps 4 Sets each arm
4️⃣ Plate Row: 12 Reps 4 Sets 
TAG A BESTIE 💪🏼 #toneandsculpt
@krissycela

BACK AT IT AGAIN! Make sure you double tap and save for later 💚 to support your girl! LISTENNNNNNN if you want a “tiny waist” start training your back. Weights are not your enemy they will truly sculpt your body all the @toneandsculptapp girls will tell you! If you’re looking for a killer back workout I’ve got you with this one. Honestly this pull session had me sore! METHOD: 1️⃣ Wide Grip Pull Down: 12 Reps 4 Sets 2️⃣ Cable Pull Downs: 12 Reps 4 Sets 3️⃣ Single Arm Row: 10 Reps 4 Sets each arm 4️⃣ Plate Row: 12 Reps 4 Sets TAG A BESTIE 💪🏼 #toneandsculpt

HI BOOTY 
Give this workout a like 💚 and save to support your gally! 
Listen up when it’s leg day and the gym is busy.... a killer smith machine workout is all you need.... oh and of course your @womensbest BCAA & Pre workout 💕 okay! 
METHOD:

1️⃣ Elevated Front Squats: say goodbye to your legs on this one. 12 reps 4 sets
2️⃣ SLD: 10 Reps 5 Sets 
3️⃣ Reverse Lunges: 12 Reps 4 Sets each leg 
4️⃣ Sumo Deadlift: 10 Reps 5 Sets 
Song by @ashleyjmwarden
@krissycela

HI BOOTY Give this workout a like 💚 and save to support your gally! Listen up when it’s leg day and the gym is busy.... a killer smith machine workout is all you need.... oh and of course your @womensbest BCAA & Pre workout 💕 okay! METHOD: 1️⃣ Elevated Front Squats: say goodbye to your legs on this one. 12 reps 4 sets 2️⃣ SLD: 10 Reps 5 Sets 3️⃣ Reverse Lunges: 12 Reps 4 Sets each leg 4️⃣ Sumo Deadlift: 10 Reps 5 Sets Song by @ashleyjmwarden

When your shoulders feel like they about to drop off.... Double tap 💚 and save for later to support.

@womensbest BCAA by my side been doubling up since I’ve added a little more cardio into my routine!

Still trying to get use to having super dark hair what we thinking because every time I pass the mirror I think it’s some strange in my house 😂 I need to really start getting used to it... METHOD: FUNCTIONAL

1️⃣ 2 front raises into around the worlds. 8 Reps each side 3 Sets 
2️⃣ All around the world into a side raise (this will be one rep) 8 Reps 4 Sets 
3️⃣Single Arm Press Palms facing each other. 12 Reps each arm 3 Sets 
4️⃣ Single Arm upright row into double (this will be one rep) 6 Reps 4 Sets 
Song: Bryson Tiller Run me dry

#shoulderworkout #upperbodyworkout #workoutmotivation #workoutroutine
@krissycela

When your shoulders feel like they about to drop off.... Double tap 💚 and save for later to support. @womensbest BCAA by my side been doubling up since I’ve added a little more cardio into my routine! Still trying to get use to having super dark hair what we thinking because every time I pass the mirror I think it’s some strange in my house 😂 I need to really start getting used to it... METHOD: FUNCTIONAL 1️⃣ 2 front raises into around the worlds. 8 Reps each side 3 Sets 2️⃣ All around the world into a side raise (this will be one rep) 8 Reps 4 Sets 3️⃣Single Arm Press Palms facing each other. 12 Reps each arm 3 Sets 4️⃣ Single Arm upright row into double (this will be one rep) 6 Reps 4 Sets Song: Bryson Tiller Run me dry #shoulderworkout #upperbodyworkout #workoutmotivation #workoutroutine

Oh hi new hair. Let’s see how long dark brown hair will last for ? What do you think..... leave it or change it 👀💇🏽‍♀️
@krissycela

Oh hi new hair. Let’s see how long dark brown hair will last for ? What do you think..... leave it or change it 👀💇🏽‍♀️

Doing this for me.

Some may be aware that I started my very own 60 day challenge (all documented on YouTube) this isn’t to lose weight or gain weight. This challenge is to help me focus on me, mentally and physically. I’ve been putting myself last for the past year and it’s been draining. I’ve focused more on work, university, others around me that I forgot how to truly take some time to myself and for myself? I want to push myself physically, improve my endurance, strength, ability and power! I know I can do all these things and it’s time I really did it for me! 
Progress isn’t always physically it’s the mental steps you take to focus on your health and happiness. That’s what’s truly important. Physically change will come with the right nutritional and wholesome diet and training... but mental change, now that’s a challenge we can all overcome together. 
I’ve wanted to do challenges before and ended up not committing... but I’m doing this and I’m making this happen!

I’m tracking my journey on YT so defo have a little watch. 
We can truly do this together and make this happen! I’ve started phase 2 of the @toneandsculptapp you can start phase 1 and do this with me! Together we are so much more stronger. (P.S this pic was taken last year in Mexico when I was living my best life getting a tan sipping on coconut water.... soon soon 😂)
@krissycela

Doing this for me. Some may be aware that I started my very own 60 day challenge (all documented on YouTube) this isn’t to lose weight or gain weight. This challenge is to help me focus on me, mentally and physically. I’ve been putting myself last for the past year and it’s been draining. I’ve focused more on work, university, others around me that I forgot how to truly take some time to myself and for myself? I want to push myself physically, improve my endurance, strength, ability and power! I know I can do all these things and it’s time I really did it for me! Progress isn’t always physically it’s the mental steps you take to focus on your health and happiness. That’s what’s truly important. Physically change will come with the right nutritional and wholesome diet and training... but mental change, now that’s a challenge we can all overcome together. I’ve wanted to do challenges before and ended up not committing... but I’m doing this and I’m making

LOWER ABS ?

Give this post a cheeky like ❤️ and save later to support your gally

@womensbest BCAA in fruit fusion. I’ve been doing some cardio in the morning as well which I’ll do a YouTube video on so upping my BCAAs!

METHOD:

1️⃣ Single leg crunch
2️⃣ Three reverse mountain climbers each side 
3️⃣ Double leg raise into single leg raise 
4️⃣ Single leg sit up 
Perform each exercise for 1 minute. No rest between exercises. 3 rounds!

ALSO.... when training abs it’s difficult to isolate just one specific area of the core (unlike let’s say your biceps) You will most likely be working other areas of the core (recuts abdominis) just a little reminder.

#absworkout #toneandsculpt #abs #workoutroutine
@krissycela

LOWER ABS ? Give this post a cheeky like ❤️ and save later to support your gally @womensbest BCAA in fruit fusion. I’ve been doing some cardio in the morning as well which I’ll do a YouTube video on so upping my BCAAs! METHOD: 1️⃣ Single leg crunch 2️⃣ Three reverse mountain climbers each side 3️⃣ Double leg raise into single leg raise 4️⃣ Single leg sit up Perform each exercise for 1 minute. No rest between exercises. 3 rounds! ALSO.... when training abs it’s difficult to isolate just one specific area of the core (unlike let’s say your biceps) You will most likely be working other areas of the core (recuts abdominis) just a little reminder. #absworkout #toneandsculpt #abs #workoutroutine

ARMS & BACK (LIKE ❤️/SWIPE/SAVE) To give this workout a go & support your girl.

I started my 60 day challenge today phase 2 of the @toneandsculptapp and honestly I’m more motivated than I’ve ever been!

METHOD:

1️⃣ COMPLEX: 2 biceps curls into 2 hammer curls this will be one rep. 8 reps 3 sets 
2️⃣ COMPLEX: 2 latt pull downs into 2 behind head pull downs this will be one rep. 8 reps 3 sets
3️⃣ Strict Curls: 12 Reps 3 Sets each arm
4️⃣ Aussie Pull Ups: 12 Reps 4 Sets

Song: Post Malone Stay
@krissycela

ARMS & BACK (LIKE ❤️/SWIPE/SAVE) To give this workout a go & support your girl. I started my 60 day challenge today phase 2 of the @toneandsculptapp and honestly I’m more motivated than I’ve ever been! METHOD: 1️⃣ COMPLEX: 2 biceps curls into 2 hammer curls this will be one rep. 8 reps 3 sets 2️⃣ COMPLEX: 2 latt pull downs into 2 behind head pull downs this will be one rep. 8 reps 3 sets 3️⃣ Strict Curls: 12 Reps 3 Sets each arm 4️⃣ Aussie Pull Ups: 12 Reps 4 Sets Song: Post Malone Stay

ITS A LEG/BOOTY DAY (LIKE ❤️/SWIPE/SAVE) To give this workout a go!

Do I even need to mention that no workout is complete with out my bestie @womensbest 💕 by my side. Fruit Fusion BCAA.

Had to switch it up a little and try out so new complex moves for something exciting coming your way 👀 but anyways let me not spill the tea too much.

METHOD:

1️⃣ Two squats into two kick outs: 1 Minute 3 sets 
2️⃣ Side to Sides: 1 Minute 3 Sets 
3️⃣ Static Lunge into Curtsy Lunge: 30 seconds each leg 3 sets
4️⃣ SLD: 1 Minute 3 sets

SONG: Chris brown ft Jhene akio Drunk Texting
@krissycela

ITS A LEG/BOOTY DAY (LIKE ❤️/SWIPE/SAVE) To give this workout a go! Do I even need to mention that no workout is complete with out my bestie @womensbest 💕 by my side. Fruit Fusion BCAA. Had to switch it up a little and try out so new complex moves for something exciting coming your way 👀 but anyways let me not spill the tea too much. METHOD: 1️⃣ Two squats into two kick outs: 1 Minute 3 sets 2️⃣ Side to Sides: 1 Minute 3 Sets 3️⃣ Static Lunge into Curtsy Lunge: 30 seconds each leg 3 sets 4️⃣ SLD: 1 Minute 3 sets SONG: Chris brown ft Jhene akio Drunk Texting

It’s crazy to think I’ve spent four years of my life with him. Four of the best years I could of ever asked for. Thank you hunky chunky for believing in me and our dreams when no one else did. I cannot wait to be your Mrs so soon 💍❤️
@krissycela

It’s crazy to think I’ve spent four years of my life with him. Four of the best years I could of ever asked for. Thank you hunky chunky for believing in me and our dreams when no one else did. I cannot wait to be your Mrs so soon 💍❤️

BACK BACK BACK!

Liiisstennn you need to try this! Give this video a like 💙 and save for later.

Honestly, I just want to say how incredibly proud I am of all the @toneandsculptapp ladies absolutely smashing it day by day. The hard work, the determination, the consistency and most important the encouragement you ladies project is beyond inspirational. Whenever I’m having a down day all I need to do is read the tone and sculpt app dms or go to the tagged posts and instantly I have my fix! You are just amassing QUEENS!

METHOD:

1️⃣ Bench Rows: 12 Reps 4 Sets 
2️⃣ Latt Pull Down: 12 Reps 4 Sets 
3️⃣ Single Arm Cable Row: 10 Reps 4 Sets each arm 
4️⃣ Rear Pull Apart: 12 Reps 4 Sets 
SONG: SZA gardens 
Www.toneandsculpt.app
@krissycela

BACK BACK BACK! Liiisstennn you need to try this! Give this video a like 💙 and save for later. Honestly, I just want to say how incredibly proud I am of all the @toneandsculptapp ladies absolutely smashing it day by day. The hard work, the determination, the consistency and most important the encouragement you ladies project is beyond inspirational. Whenever I’m having a down day all I need to do is read the tone and sculpt app dms or go to the tagged posts and instantly I have my fix! You are just amassing QUEENS! METHOD: 1️⃣ Bench Rows: 12 Reps 4 Sets 2️⃣ Latt Pull Down: 12 Reps 4 Sets 3️⃣ Single Arm Cable Row: 10 Reps 4 Sets each arm 4️⃣ Rear Pull Apart: 12 Reps 4 Sets SONG: SZA gardens Www.toneandsculpt.app


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