Most of
I was really interested to find out what Kelly’s actual workout program was so thought I would share this with you guys too!
HOW MANY TIMES PER WEEK DOES KELLY WORK OUT?
Kelly workouts 6-7 times per week. And she trains for about 1 – 2 and a half hours per day! It sounds like a lot, but when it’s your job to look good, I guess you need to put in the hard work.
She has said though that if she is feeling exhausted and needs rest, she will rest.
Kelly also likes to change up her workouts a lot as that is what keeps her in the best shape.
WHAT TYPE OF WORKOUTS DOES SHE DO?
WALKING
Kelly is a huge advocate of walking (as I already knew from her social media). But in an
BOXING
Kelly loves boxing, and it’s also really popular with the other Victoria’s Secret models. They love it because it’s good cardio and because you get toned and not bulky (words from Adriana Lima).
If Kelly is in New York, she will go to boxing at Aerospace every morning if she can. Trainer Michael Olajide Jr at Aerospace also trains lots of other Victoria’s Secret models.
OTHER CARDIO
Kelly mixes up other forms of cardio including skipping, running and spinning. A lot of the skipping is incorporated into her boxing sessions.
The girl can skip! Check out this video from her Insta.
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RESISTANCE TRAINING
Kelly does a few different types of resistance training.
BODY BY SIMONE
This is a class in NYC. It is a
DOGPOUND
This is a gym in NYC which is also really popular with lots of the Victoria’s Secret models. She does a variety of workouts here that help keep her abs and butt toned.
This an example of the workouts she does at Dogpound.
OTHER WORKOUTS
Kelly also does other workouts either at home or at a gym. For these workouts she does lots of exercises with resistance bands for her legs and butt. She also does lots of different ab exercises and likes using gliding discs for her ab workouts. On her Instagram she mentions that she does ab exercises every day!
These are some of the butt and ab workouts Kelly does. Kelly does each exercise until failure, and completes 5 rounds. TOUGH!
WHAT WOULD BE A TYPICAL WORKOUT WEEK?
Kelly hasn’t actually said what her typical workout week would look like. But I’m just putting this together based on all the information I have found.
When in NYC, Kelly will do Aerospace boxing most mornings and then something else in the afternoons (either Body By Simone, home workout, cardio). When travelling, she will mix up her workouts a bit more.
Here is an example of Kelly’s weekly workout program.
Monday
- Morning = 1 hour boxing
- Afternoon = hips, thighs and buns pilates workout at Body By Simone (1 hour)
- Lots of walking throughout the day
Tuesday
- Morning = 1 hour boxing
- Afternoon = 8km run (takes her 35 – 40 minutes)
- Lots of walking throughout the day
Wednesday
- Morning = 1 hour boxing
- Afternoon = butt and abs focused resistance training at Dogpound gym (1 hour)
- Lots of walking throughout the day
Thursday
- Morning = 1 hour boxing
- Afternoon = full body pilates workout at Body By Simone (1 hour)
- Lots of walking throughout the day
Friday
- Morning = 1 hour boxing
- Afternoon = butt and abs focused resistance training with bands and gliding discs (1 hour)
- Lots of walking throughout the day
Saturday
- Morning = 1 hour boxing
- Afternoon = 8km run (takes her 35 – 40 minutes)
- Lots of walking throughout the day
Sunday
Rest day
OK well if I wasn’t motivated before, I was now! She definitely works hard for her bod and it shows! xx
If you like the lower intensity bodyweight style workouts, you’ll probably like my 3 Steps to Lean Legs Program which I designed to help you get lean and toned legs.
It combines cardio with full body workouts and it has a complete 8-week meal plan so you can be sure you’re eating healthy while you train :)
WANT MORE?
I have written separate blog posts on lower body, upper body and ab workout routines that the Victoria’s Secret models use (with lots of cool workout videos!). Also, I have done a post on their diet. And for this year’s show, I’ve done blog posts for a couple of VS gorgeous models. You can read these blog posts below!
- Leg workout
- Upper body workout
- Victoria’s Secret Workout Program
- Victoria’s Secret Diet Plan
- Kelly Gale’s Workout Program
- Gigi Hadid’s Workout and Diet Tips
- Romee Strijd’s Workout and Diet Tip
Love Rachael xx
Featured Image credit: Kelly Gale’s Instagram
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14 Responses
Hi Rachael, Could you tell me if her workouts are fine for a mesomorph like me?
Can i blindly follow her workouts as i have a bit of bulky calves and lower body on a bulkier side.
Hi lovely,
She’s also a mesomorph so feel free to try out her workout routine. However, everyone is different. You could follow her and just monitor your progress. If you are not seeing the results that you want then perhaps try other workouts but if you’re happy with the results then you can continue. :)
Also, calves are a bit tricky because genetics is a big factor. We often get these questions so Rachael wrote a very detailed blog post about it.
I think you’re going to find it very helpful :)
Love,
Len
Hi,
Is Kelly a mesomorph? I feel likeshe is. Also, her body has changed (not in a better or worse way ofc) since walking the VS 2019 show. What differences did she porbably made in her typical workout vs in her prep workout for the VS show?
Hey lovely,
Kelly Gale is a mesomorph. Her workouts mostly focused on different types of cardio like running and boxing which is really good to maintain a slim body. To prepare for the VS show, she may have done a more strict diet but her usual routine includes butt and abs focused resistance training. :)
Love,
Len
Hi Rachael,
Sorry, this is my second question today! This article was great. I’ve been checking out Kelly’s workouts on her new YouTube channel and I see that the ankle weights she uses are 2lbs or 4lbs. I think the ones you recommend are 5lbs. I have fat to loose on my legs but also some muscle to whittle down (months of heavy weights with a PT). Do you think some 2lbs ankle weights could be good, or is that too light?
Thanks!
Hi lovely,
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
Rachael would love to help you further along your journey :) that’s why she has created the Lean Legs Training Club.
If you need any extra help and support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
Love, Lean Legs Club support
xx