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Victoria’s Secret model Kelly Gale, 25, shares EXACTLY how she tones her entire body

A Victoria’s Secret fashion model has started sharing the exact workouts she does to sculpt her booty, arms, legs and abs, and has made the videos free so her fans can try them out at home.

Kelly Gale, who is half Indian and half Australian, is currently locked down in Los Angeles, California, due to the coronavirus and isn’t able to follow her regular weight-based routine or visit a reformer Pilates class. 

So with just a yoga mat underneath her back for support, the 25-year-old has revealed how she keeps in top physical condition as a swimsuit model, even when she’s not allow to leave her house.

 

Kelly Gale (pictured), who is half Indian and half Australian, is currently locked down in Los Angeles, California, due to the coronavirus

So with just a yoga mat underneath her back for support, the 25-year-old has revealed how she keeps in top physical condition as a swimsuit model, even when there is a global pandemic

In her first video on YouTube Kelly addresses her abdominals and says sometimes when she visits a regular gym class the ab movements target her arms and quads more

So with just a yoga mat underneath her back for support, the 25-year-old has revealed how she keeps in top physical condition as a swimsuit model, even when there is a global pandemic

ABS 

Kelly’s 15-minute ab blaster:

Do each exercise for 18 seconds before moving onto the next. When you finish them repeat again, five times through.

1.  Regular crunches

2. Crunches with your legs in table top

3. Toe tap crunches

4. Side plank crunches on either side

5. Frog crunches

6. Bicycle crunches

7. Side v-ups on either side 

In her first video on YouTube Kelly addresses her abdominals and says sometimes when she visits a regular gym class the ab movements target her arms and quads more.

‘So that’s why I put together some of my favourite exercises that are all focused solely on the abs,’ she said. 

It’s important to engage the abs by ‘sucking them in’ to protect your back doing any of these movements, Kelly said. 

‘If your abdominal muscles get too tired it is better to take a few breaks than to do the movements without engaging the correct muscles,’ she said.

In her first video on YouTube Kelly addresses her abdominals and says sometimes when she visits a regular gym class the ab movements target her arms and quads more

In her first video on YouTube Kelly addresses her abdominals and says sometimes when she visits a regular gym class the ab movements target her arms and quads more

She does 18 seconds worth of crunches with her knees bent, then crunches with her legs in a table top position, crunches were you’re trying to touch your toes and side plank crunches on either side.

She then completes 18 seconds worth of frog crunches, bicycle crunches and side v-ups.

In total she repeats each move five times, which takes a little over 15 minutes to complete.  

She does 18 seconds worth of crunches with her knees bent, then crunches with her legs in a table top position, crunches were you're trying to touch your toes and side plank crunches on either side

She does 18 seconds worth of crunches with her knees bent, then crunches with her legs in a table top position, crunches were you’re trying to touch your toes and side plank crunches on either side

GLUTES

Kelly’s 15-minute glute burner: 

Complete each exercise through eight times over.

1. Spider kicks

2. Donkey kicks

3. Donkey pulses

4. Fire hydrants

She completed one of these exercises on either one of her legs.

1. Side saddle crunch

2. 90 degree lifts

3. Straight leg kick outs

4. Straight leg pulse 

Sharing another equipment-free workout to her YouTube channel on April 3, Kelly zoned in on creating a ‘slow burn’ routine for the glutes.

It wasn’t timed but instead focused on doing a number of repetitions of each exercise. 

‘For the first part it’s approximately eight reps for four exercises. We take a 10 second break and then for part two it’s one set of four exercises on each leg. Each exercise is 32 reps,’ she said.

Kelly started with spider kicks before advancing to donkey kicks, donkey pulses and fire hydrants, which she repeated over an exhausting eight times.

Then she did a side saddle crunch with her legs raised, 90 degree lifts on both legs, straight leg kick outs and a straight leg pulse.

Kelly just completed these exercises once on either leg, taking the total workout time to approximately 15 minutes. 

Sharing another equipment-free workout to her YouTube channel on April 3, Kelly zoned in on creating a 'slow burn' routine for the glutes

Sharing another equipment-free workout to her YouTube channel on April 3, Kelly zoned in on creating a ‘slow burn’ routine for the glutes

Then she did a side saddle crunch with her legs raised, 90 degree lifts on both legs, straight leg kick outs and a straight leg pulse

Then she did a side saddle crunch with her legs raised, 90 degree lifts on both legs, straight leg kick outs and a straight leg pulse

ARMS AND SHOULDERS

Kelly’s 15-minute arm burner:

Complete each exercise through once for 30 seconds at a time before doing it a second and third time.

1. Reach outs

2. Reach out pulses

3. Wide claps

4. Tricep extensions

5. Arnold press

6. Front deltoids

7. Bicep curls

8. Front bicep curl

9. Reach outs just to the left

10. Reach out just to the right 

‘I usually use one kilogram weights for this but if you don’t have any weights at home then there are a lot of things around the house you can use instead like peeled tomato cans,’ Kelly said at the beginning of her arm-focused video. 

‘This is three sets but you can also do four if you prefer that.’

With the cans in either hand Kelly stood with a slight bend in her knee to protect her back, before performing reach outs for 30 seconds.

Then she pulsed the reach outs for a further 30 seconds, followed by 30 seconds of wide claps, tricep extensions, an Arnold press, front deltoids, bicep curls, a front bicep curl, reach outs just to the left and then just to the right.

While the movements seemed small Kelly didn’t take a break until she finished working through all of the exercises once, and then she repeated them all a further three times. 

While the movements seemed small Kelly didn't take a break until she finished working through all of the exercises once, and then she repeated them all a further three times

While the movements seemed small Kelly didn’t take a break until she finished working through all of the exercises once, and then she repeated them all a further three times

Kelly has shared a workout for every part of her body, with most only 15 minutes long

Kelly has shared a workout for every part of her body, with most only 15 minutes long

LEGS

Kelly’s 15-minute leg burner:

Kelly starts this workout by doing a warmup of high knees, curtsey lunges and alternating lunges.

Then she does 30 seconds each of the following exercises:

1. Single leg skis

2. Ski pulse

3. Skiing in and out

4. Diagonal outs

5. Diagonal pulses

6. Diagonal out and in

7. Straight back

8. Straight back pulses

9. Straight back out and in 

‘For my next workout video all you need are socks, a small towel or gliding discs if you have them,’ Kelly said to describe her leg burner.

‘Each exercise is 30 seconds long except the warmup moves which are one minute long.’

She starts with high knees before moving into curtsey lunges, alternating lunges, single leg skis using the sliding discs, a ski pulse, skiing out and in, diagonal outs on the sliding disc, a diagonal pulse and diagonal out and in.

Kelly doesn’t squat too low during the exercises because otherwise her otherwise her quads begin to ‘do all the work’, which she is trying to avoid.

So then she takes her sliding discs straight back, pulses them and performs an out and in motion, all on her left leg.

Then she repeats all of the movements once again on her right leg, so she’s evening out her body. 

Then she repeats all of the movements once again on her right leg, so she's evening out her body

Then she repeats all of the movements once again on her right leg, so she’s evening out her body

Kelly has appeared in Sports Illustrated magazine and walked in the Victoria's Secret Fashion Show from 2013 until 2018

Kelly has appeared in Sports Illustrated magazine and walked in the Victoria’s Secret Fashion Show from 2013 until 2018

Kelly has appeared in Sports Illustrated magazine and walked in the Victoria’s Secret Fashion Show from 2013 until 2018.

She grew up in Sweden with an Indian mother and Australian father, and has two brothers.

Her diet is predominantly fresh fruit, vegetables and fish, with some indulgent treats like raw vegan chocolate and peanut butter. 

Read more at DailyMail.co.uk


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