The biography, life, and accomplishments of Kessia Mirellys
Kessia Mirellys is an American IFBB Wellness professional athlete. Her jaw-dropping physique and imposing onstage presence are earning her fans across the globe. With her healthy lifestyle and strict training regimen, Mirellys wants to inspire other women to achieve their dream physiques.
Below is a complete breakdown of Kessia Mirellys’ profile, stats, biography, training, and diet regimens.
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Full Name: Kessia Mirellys |
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| Weight | Height | Nationality |
| 135-145 lbs | 5’6″ | American |
| Division | Era | |
| Fitness Model, Wellness Athlete | 2010 | |
Biography
We want you to stop what you are doing, get up, walk to your closest mirror, and repeat after us, “Mirror, mirror on the wall, who has the most shredded legs of them all?”
If your mirror is as honest as the one on the Evil Queen’s wall, it will show you Kessia Mirellys‘ latest Instagram photo.
Kessia has thick legs and a shredded upper body, a combination that can put many male fitness Instagram celebrities to shame.
Mirellys started her fitness career in the fitness division but switched to the Wellness division when it was introduced and started gaining traction.
In the fitness industry, Kessia is usually regarded as the girl with the most sculpted abs.
Mirellys is a proponent of lifting weights and eating healthy. She wants to put to rest the myth that pumping iron can make women look bulky and manly.
On being asked about her idols and influences, Kessia responds that she is not motivated by any individual in the fitness industry. Instead, she is inspired by her family, more so her father.
Kessia’s father has been her biggest inspiration. He not only initiated her in fitness at the age of five but has also been her biggest and most reliable support system ever since.
Mirellys’ father woke her up every morning at 04:30 to ensure she never missed a training session. On top of that, Kessia draws inspiration from her two-time cancer survivor brother. 
Training
The Puerto Rican fitness star’s training style has evolved over the years. At the start of her fitness journey, Kessia Mirellys focused on basic movements like squat, push-up, pull-up, and chest press to carve her dream physique.
However, her training methods changed drastically as she started working with professional trainers. Under the guidance of her trainers, Kessia started using a combination of isolation and compound lifts and advanced training techniques to develop a stage-worthy physique.
Mirellys’ hard work in the gym and discipline with her diet paid off as she began noticing substantial progress in her physique.
Some of Kessia Mirellys’ favorite exercises include weighted farmer carry, overhead straight arm extension for the chest and lateral muscles, and hanging leg raise for a shredded midriff.
Kessia Mirellys’ Favorite Type of Workouts
Mirellys keeps her muscles guessing by switching her workouts constantly. By shuffling between lifting heavy weights to build muscle mass and doing plyometrics such as jumping squat, box jump, and explosive push-up, Kessia makes sure she does not hit a plateau.
According to the Wellness athlete, her training style helps keep her body ‘tight‘ and in shape. Kessia has been doing plyometrics ever since she was a child, and in her own words she says; “I’ll probably be doing them for the rest of my life”.
Kessia Mirellys’ Favorite Core Exercises
If you could not tell by her washboard abs, Kessia is a fan of core exercises. She favors exercises that engage her entire core throughout the exercise. Some of these movements include leg raises and crunches.
While performing core movements, Kessia does not allow her muscles to relax. She does not lockout at the top or bottom of an exercise. She likes to keep constant tension on her target muscles throughout an exercise.
Workout Structure
The fitness model likes to start her workouts with heavy compound movements. Performing multi-joint lifts at the beginning allows her to power through lifts like squat, deadlift, bench press while she is fresh. It is also an effective way of burning excess stored body fat.
Doing compound movement later in the workout when you are fatigued is not as effective since you are not at 100%.
After completing compound exercises, Kessia then moves onto isolation lifts to annihilate her muscles. These exercises help her develop her muscle conditioning and striations.
Kessia Mirellys Workout Routine
Here is the IFBB Pro’s workout regimen to carve the physique of your dreams:
Back & Abs
- Pull-up: 4 sets to failure
- Lat Pull-down: 4 sets of 10-12 reps
- Single-Arm Machine Row: 4 sets of 10-12 reps
- Cable Row: 4 sets of 10-12 reps
- Straight-Arm Rope Lat Pulldown: 4 sets of 10-12 reps
- Barbell Row: 4 sets of 10-12 reps
- Hanging Leg Raise: 4 sets to failure
- Decline Bench Resistance Band Crunch: 4 sets to failure
- Cable Crunch: 4 sets to failure
Hamstrings and Glutes
- Warmup:
- Resistance Band Air Squat: 1 set of 12-15 reps
- Resistance Band Kick-back: 1 set of 12-15 reps
- Workout:
- Lying Leg Curl: 4 sets of 10-12 reps
- Stiff Leg Deadlift on Hack Squat: 4 sets of 10-12 reps
- Sumo Deadlift: 4 sets of 10-12 reps
- Smith Machine Single-Leg Lunge: 4 sets of 10-12 reps
- Smith Machine Stiff Leg Deadlift: 4 sets of 10-12 reps
- One-Leg Hip Thrust with Dumbbell: 2 sets of 10-12 reps
- Cable Kick Back on Bench: 2 sets of 10-12 reps
Shoulders
- Dumbbell Shoulder Press: 4 sets of 10-12 reps
- One-Arm Side Lateral Raise: 4 sets of 10-12 reps (each side)
- Dumbbell Front Raise: 4 sets of 10-12 reps
- Alternating Machine Lateral Raise: 4 sets of 10-12 reps
- Cable Rear Delt Fly: 4 sets of 10-12 reps
