Workout with Krissy Cela: the Tone & Sculpt Creator's No-Kit Total Body Burner

Kirsti Buick
Photo credit: Krissy Cela

From Women's Health

Krissy Cela may be a global fitness sensation with an army of devoted followers (1.9 mil, to be exact) and her very own workout app.

But the Tone & Sculpt creator's own fitness journey began just five years ago – and largely involved figuring it out as she went along.

'I was going through a tough time personally and knew I needed to make a change so I could feel stronger physically and mentally,' the 25-year-old PT says, who is leading a workout at Women's Health Live 2020.

Workout with Krissy Cela at Women's Health Live – it's only weeks away (3 – 5 April). Don't miss out on the UK's biggest wellness event.

'When I first started out I didn’t have a clue what I was doing, but I educated myself and found I could push myself beyond what I thought I was capable of.'

Which turned out to be a lot, actually. The uber-toned former lawyer released her very own workout and nutrition app just over a year ago, which racked up over 250,000 downloads within just six months.

'The Tone & Sculpt app was inspired by every single woman who has felt alone in their fitness journey, or who was led to believe that fitness has to be a certain way, or look a certain way,' Krissy says.

'Every woman’s fitness journey is different so we wanted to create a positive environment that is flexible to you and your needs.'

Your Tone & Sculpt Workout

With that in mind, Krissy have devised this Tone & Sculpt-style workout exclusively for WH readers. It's a full-body workout, flexible enough for you to perform on the gym floor or in your bedroom.

Before you begin:

  • Perform this workout 2-3 times per week for best results
  • The complete workout will take between 30-40 mins
  • Take 30-90 seconds rest between each set, depending on level of fitness
  • Do all the sets of each exercise then move onto the next exercise

1/ Reverse lunge knee-up

Targets: Quads, glutes, hamstrings
Do: 3 sets 10 reps each leg

(a) Start with your feet shoulder-width apart. Keep your upper body straight and your chin up (pick a point to stare at in front of you so you don't keep looking down).
(b) Step backwards with one leg and bend the knees to lower your hips until knees are bent at about a 90-degree angle.
(c) As you bring your leg back to the starting position, follow through and raise your knee in front of your torso. Lower back down to start. That’s one rep.

2/ Star jump floor touch

Targets: Total body
Do:
3 sets 12 reps

(a) Begin in a relaxed stance with your feet shoulder-width apart and hold your arms close to the body.
(b) Squat down halfway, touching the floor and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body in a star as you jump.
(c) Land with soft knees and return to start. That’s one rep.

3/ Lateral lunge

Targets: Glutes, quads, hamstrings, inner and outer thighs
Do: 3 sets 10 reps each leg

(a) Start by standing in a wide sumo squat stance with your arms by your side.
(b) Shift your body weight to the right as you bend the right knee, fully lengthening the left leg. Keep your chest upright, back straight and core engaged at all times.
(c) Shift your weight to the left leg, bending the left knee as you straighten the right. That’s one rep on each side. Rinse and repeat 10 times.

4/ Push-up

Targets: Triceps, chest, shoulders
Do: 3 sets 10 reps

(a) Start in plank position with hands directly under your shoulders and feet slightly wider than hip-width apart.
(b) Keeping your body in a straight line from head through to heel, bend your arms and lower your chest until it’s just a couple of inches above the floor. Aim to go as low as you can, to access your full range of motion.
(c) Push your palms into the floor to extend arms and press body back up to start position. That’s one – keep going. If you need to, drop down to your knees.

5/ Plank jump-ins

Targets: Core, shoulders
Do: 3 sets 8 reps

(a) Start in plank position with hands directly under your shoulders and feet no wider than shoulder-width apart. The closer together you bring your feet the more your core will be activated.
(b) Engage your core and jump your feet towards your hands, so they land underneath the hips. Pause and hold this position for a second, before jumping back out to the starting position.

6/ Kneeling diamond push-ups

Targets: Triceps, chest, shoulders
Do: 3 sets 10 reps

(a) Begin as if you were about to do push ups on your knees with hands directly under your chest. Bring your hands close together so that your thumbs touch.
(b) Bend your arms to lower your chest until it’s just a couple of inches above the floor. Aim to go as low as you can, to access your full range of motion.
(c) Push palms into the floor and extend arms to press body back up to start position

7/ Plank rotations

Targets: Obliques, lateral abs, lower abs, shoulders
Do: 3 sets 6 reps

(a) Start in plank position with hands just wider than shoulder-width apart.
(b) Shift your body weight to the right side and twist to your torso to raise your left arm pointing to the ceiling. Return to the starting position. That’s one rep – on the next, shift to the left

8/ Bicycles

Targets: Abs, obliques
Do: 3 sets 20 reps

(a) Lie with your back flat on the floor, with your hands behind your head to support your neck. Crunch your abs to lift your shoulders and legs off of the floor/
(b) Use your abs to drive your right elbow toward your left knee, release, and then drive your left elbow toward your right knee.

Join Krissy Cela at Women's Health Live at the Business Design Centre, London from 3–5 April 2020.


This weekend is hosted by some of the most-inspiring names in health packed with:

  • 100 of the leading names in health and wellness
  • 3 days of must-see panels, immersive workshops and shopping
  • 50+ workouts

Admission to the WH Live festival costs just £20 for an entry ticket, which covers a day-long programme of expert speakers including Jillian Michaels, Kayla Itsines and Alice Liveing.

What’s more, for just £5 per slot, you can book classes like dance cardio with Simone de la Rue and Kayla Itsines' Signature Sweat and panel discussions on topics from bullet journaling to the use of CBD in skincare.

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