5 MUST DO COMPOUND MOVEMENTS | Krissy Cela 

__________*Barbell Squat*____________ 1. Setup barbell shoulder width or a little under shoulder (not too high not too low). 2. Barbell in the mid range on trap or low bar a little lower. 3. Hands shoulder width apart. 4. Stance nice and strong. 5. Core controlled. 6. Feet shoulder width apart. 7. Sit down in your squat like sitting on a low chair. *____________Deadlift____________* Three variations of deadlift: *>>>>Sumo deadliftRomanian deadliftStiff leg deadliftConventional deadlift

Yessssss to a hand placement/grip video, absolutely. I’m on the T&S app after my two children I’m back in the gym and I am thriving, it’s improved my mental health no idea. I feel like a new women, thank you Krissy!!

And of course the barbell squat is usually where all the men hang out in the gym. Very intimidating. I used it for the first time instead of the smith machine in the corner yesterday 😂. Definitely a difference, I have to balance the bar and use more core strength for the barbell than the smith machine. As far as intimidation I just said f it, gains matter more than my social anxiety 😅 and honestly everyone has their headphones in and are minding their business.

I'm finding this young lady quite amazing and a thorough teacher. New to this stuff and this is very helpful/comprehensive.

I've been lifting weights for about a year or so now and I have been wanting my wife to join me but she has all the hesitations you mentioned and has been reluctant to lifting. I can't wait to show her this video to let her see that it's possible and something we can enjoy doing together. Thanks for making this.

I can’t wait for that video informing how women’s strength and energy fluctuates during their cycle/ time Of month!

it’s like i’m training with my best friend! you exude such honesty and thoughtfulness in your work. thank you for making me feel confident to go back to the gym after so many months ♥️

Absolutely loved the break down of the exercises. I definitely shied away from chest press and bent over rows because I felt I could never do them right but with the information in this video, I’m definitely incorporating them in my workouts.

This girl is literally changing the fitness industry with her ideas and tips!! You are incredible krissy! You provide a lot of information for free and you put in a lot of work just to help others develop and grow. Proud of you ❤️

I absolutely love and admire this woman! My training journey has completo changed thanks to her. Her energy is the best, and her explanations are always clear ❤️❤️❤️

This video makes me so happy cause these are actually the 5 exercises that I’ve done for the past 2 years now in the gym every single session! Such good exercises

This video is everything! Appreciate all the small details you consistently show for us & bringing up about health & advice outside the gym as well. I'm doing your Transform You challenge right now and can't wait to continue off to your strong program again after that. So happy I've found T&S! Here's to 1M & more

These tips are so helpful. Especially the bent over row pointers. Amazing as always Krissy! I would absolutely LOVE to see a video from you all on deadlift variations and how to perfect them. The stiff leg verses Romanian terms are sometimes used interchangeably. You’re the best! ✨

Absolutely love your hints and tips! You’ve really helped bring my confidence in my form and movements to get more from my workouts!

I loved watching your YT videos while I was at the gym, always clueless and intimidated to do anything, but then I signed up for the T&S app, and my confidence has improved soo much and actually having a routine! I no longer care what others think and I just go for it and having the exercises to focus on, helps tremendously. I also love your protein powders.

Krissy, I’ve been following you for YEARS. Your content constantly gets better and the fact that you give us all this info for free is UNBELIEVABLE. thank you so much ♥️

I'm so, so happy that I've found your channel! Girl, you made me feel more comfortable at the gym, I'm not scared of everything anymore. Thank you ❤️ I would really appreciate the video about the strength fluctuations, I assume it is strongly related to the menstrual cycle.

really been struggling mentally this week, needed this vid to help me get back into routine

I love these so much, makes everyone feel much more confident in the gym!!! Thank you Krissy for taking the time to educate us! ❣️

I love that you explain in detail all the exercises. No one does this on youtube!! This is soooo important!!! Thanks Krissy!!

I cant wait for the video about women strength, weight and energy fluctuations throughout the month! I always feel bad when I am weaker around that time of the month but have to remember that my body is going through it!! Love your videos❤️❤️

Yaaas! ~Please do a video on a training cycle with our menstrual cycle! ~ It's crazy how little info is out there on it and how little people talk about it. I didn't start thinking about that until a year ago, but now that I've acknowledged it, I definitely notice my strength, energy, and most of all, my recovery fluctuate so much depending on where I am in my cycle. Also I was just thinking last night, "I wonder if Cela has a video of top compound movements?" Thanks for reading my mind! : D

Thank you so much Krissy ! I really needed this !!!! these are literally all the movements that I’m struggling with at the moment. Perfectly Explained !! 🤗❤️

Krissy you’re my best girl. You are so genuine. And you are really down to earth to make very useful videos on fitness and health based on science. Couldn’t possibly thank you more.

I’ve been letting my fear of squats getting the best of me ever since i started lifting, this video gave me the proper push to go for it in my next session! Thank you Krissy and congratulations on 1 million you absolutely deserve it ❤️❤️

Krissy I love you so much. Thanks for talking about the different kinds energy level during a certain time of the month. It's so true. You really need to know these energy variations in order to plan your workouts and do your best. Also on the days you are not able to push yourself like the other days, don't be so hard on yourself.

I’m so thankfull for videos like this. You’re really helping me to get confident in the gym and getting so much stronger ❤️ I love your videos, thank you so much🌸

You are literally such a kind and amazing person, I genuinely feel that way, you’ve helped me tremendously and so gently at that. it makes me very happy! Thanks for everything!

This video was just so so so helpful (as always), you are the Queen, you are the best and you are literally saving everyone's fitness journey. A video on hand-placement and grips would be so helpful and I know that you would explain it in a way that makes it easy to follow. It would be amazing if you could do a video on them! Thank you so much and congratulations on 1M!!!!

Not sure if this will be read by krissy but I just wanna say THANK YOU for reminding everyone that it's A OK to give yourself a rest week. I'm a pastry chef and I've been struggling with my schedule this past week and beating myself up for not being able to workout coz I'm too stressed out with work. This week is my rest week and I'm excited to relax. ❤️

I’m the strongest and the most confident I’ve ever been because of you. I’ll never stop supporting 💪🏾

I am so grateful I found your channel. I love that you mentioned fear and I can tell you are sincere and kind. I was scared when I went back to the gym. I got a trainer only for a few months. I thought I was ok with out him but I didn’t realize how much he set up for me. So the insecurity and fear crept in again. Thank you so much for explaining the exercises. You are a gorgeous woman with a beautiful soul. Sending you love 🙂

...I feel like I should've paid a lot of money to watch this LOL. Thank you so much for sharing your knowledge, warmth, and passion with us. Congratulations on 1 mil! Wishing you all the love and success in the world

Love it, thank you so much! After working out for several years and as a personal trainer I will be the first to say we can always learn something new from others and from going back to the basics!

Your videos are so informative! You’ve given me the motivation to start weight lifting and the confidence that I am using the correct form, technique, etc. Thank you so much for producing such great content. My husband and I have a small home gym with a cable machine. We’ve had it for over 5 years and I have finally started to use it for something other than a lat pull down because of your videos. I can’t thank you enough. 💪🏼💚🙏🏼

This is the MOST USEFUL video!! I have struggled with form at times on some of these movements and your explanations are so clear, especially explaining WHY you need a certain form! Thank you. More videos like this please!!

Seeing your reaction when your RU-vid hit a million made me so proud! Your videos are so helpful and actually lets you learn rather than the usual fitness videos leaving you with questions rather than new knowledge 🙌🏻❤️

I’ve been training for almost 5 years now but I ALWAYS learn something new every time I watch your videos. Thank you!

Big yes for the video about women’s strenght and changes during a month! I’m really excited to hear more information about that. Thank you for this video and the ones similar to this, I always feel more confident doing the excercises in the gym when you break them down like this.

I have worked out for decades and watched hundreds, if not thousands of videos about lifting. I have never been able to deadlift properly or do barbell rows properly. After watching this video, I have a better understanding thanks to you. Great content! And yes on the hand placement/grip video, if you haven't already done it. I think that is the key to rows I was missing before.

OMG! Thank you so much for this video. I was avoiding deadlifts because of my lower back, i knew i didn’t have a proper form but thanks to you i will feel more confident ❤️ you are an amazing person for doing this detailed explanation:

Krissy, you give me so much confidence to try these compound movements even when they scare the absolute crap out of me haha

Krissy I just found you and I'm so in love with your videos! Thank you for taking the time to explain things simply and thoroughly! I've struggled with bent over rows and didn't know what I was doing wrong but now I'm excited to go into the gym this week and give it another go! You're the best ❤

Thank you so much for all the details!! I love this so much 💜 I appreciate everything you do for us and help us with!

Love these videos ! Always learning something new, I will often pull your videos up in the gym just to make sure I’m performing them correctly! Also so glad you mentioned about our energy levels fluctuating around our period as it really affects me. I was even thinking since tone and sculpt is mostly for women to introduce a period tracker within the app? I think it would continue to make the app stand out from others. I currently use another app to track my period but it would be nice to have it within tone and sculpt and really attune my training with it too!! Something to think about for the team 😃♥️

I would love a video on hand placement pretty plz! I've new to your channel, been watching most of your videos in the last few days. So far I've learned so much. Thank you for your work.

Thank you Krissy for showing these exercises, love your video’s!💕

Loved the explanation of the exercises Krissy! Congratulations on the 1m!!!! You deserve it!

I absolutely love how down to earth and relatable Krissy is. Love all the breakdown for excercises in this video. Motivates me to give them all a go.

A video about grip/hand movement would be amazing, especially because I really struggle with a "weak grip" idk. Especially on lower body days, RDLs for example, I can't hold the barbell long enough.

I love seeing your evolution and growth as a PT here. You are so inspiring to growth seekers and your content is probably my fave here on YT, tbh. Loads of love for you two!

i absoultely loved this workout breakdown,even as an advanced gym go'er i am still learning.. the amount of times i struggle even with deadlifts,squats etc! it's so nice to see PT's,people like you krissy breaking it down so so basically!!! i never do chest press but this has honestly made me want to do it so much! defintely not going to shy away from it as much now! i would love love love a deadlift video,like a breakdown like this but with all of the deadlift variations,i really want to do better with all of the variations💗

<a href="#" class="seekto" data-time="751">12:31</a> Look how is Krissy perfect. She is literally an true epitome of fitness

I love this woman. Anazingly gorgeous in every single aspect

THANK YOUUUUUU! For always motivating me when I don't have the motivation to do anything and be lazy. I love you and please never stop doing this! I have watched 5 videos today and more to go

I truly love how she takes her time to explain the workouts and how to do them properly, not a lot of trainers do that on here.

Super detailed! I have a personal trainer and have been doing lots of compound workouts. Your tip on the thumb position for bend over row is very helpful. For bench press, is it better to move the feet inward to provide better stability?

Are tight-fitting hot pants a requirement too?

I have absolutely fell in love with your videos! I have literally been binge watching! Thank u so much for all the work and details u put into each and every video & congrats on 1milli truly well deserved 💜😘

Loved the tip about the thumbs and forearms! Thank you for making all these movements so approachable for everyone

Excellent. Lotsa Learning. Thanks a ton Krissy.

I'm just starting out lifting weights. The breakdown and instructions helped a lot. I liked how it's straightforward. The simple tip at the end is handy. For a beginner, easy to follow videos are invaluable. It also makes it seem less daunting when it's broken down.

This is incredible! Thank you for sharing these. Krissy- you are such a kind-hearted woman. Truly thank you; I hear you speaking to me and inspiring me/educating me/challenging me. And big shout out to your production people!!! Your angles and creative eye really help me in seeing the correct technique Yessss on hand placement 🤩🤩

Your instructions are so so clear . Thank you

So helpful and so informative!! I love this, thank you Krissy!! ❤️

Thank you so much for sharing these important compound lists. Also I would absolutely love to see a video about women's strength fluctuations as it relates to our periods and hormonal changes!❤❤❤

Thank you Krissy Love the technic that you showing☺️ it’s really helps a lots

I absolutely love all of your content. Your level of detail is very helpful and your genuine love for helping people shines through. Please keep it coming. I recently realized how fitness really is a journey that you’re constantly learning and evolving through so don’t mind the haters, you’ve got more people cheering for you than against you.

This was so valuable. You explain this better than the trainers I have in my gym. Thankyou so much for this, it’s thorough, it’s straight forward and I can’t wait to try these out properly in my next session.

Thank you Krissy for always sharing knowledge & helping us on our journeys❤️‍🔥😌

You are so knowledgeable Krissy! I love this video. I'm just starting out with weight training, have recently joined a gym and have no idea. So this is amazing 👏 Thank you!

Love love love this video Krissy!! You’ve helped me so much ❤️🥺

Within a this valuable info you still managed to mention the comfort level in showcasing your frontal region during the chest press, recognizing that some of us are new or self conscious in many ways while in the gym. Thanks for mentioning that and not taking for granted the varying comfort levels of ur viewers! 💕

Love these videos so much! They help me so much! Thank you Krissy!!!!

I absolutely love your videos! You break everything down so well. 🤌🏼💗

I would love a video on grip and hand placement ! The video you did on bent over row helped me so much, I don’t feel overwhelmed by them anymore thanks to you ! And also, getting the tone and sculpt app is the best choice I ever made in my fitness journey so thank you so so much again, you’re the best !!

I like how she gets to the point and demonstrates it properly. she doesn't have 10 minutes of talking then a short demonstration, like a lot of most videos other people make.

thank youu so o much for this! would love a hand placement video! it was so reassuring to hear that even someone like you still has moves that you're unsure about and are still learning! also very educational to hear about why you put the thumb away - it makes it so much easier to remember when you understand why you're doing it! thanks so so much krissy, i hope you have an amazing day!!

You are such a BRIGHT light in this dark world💗 Thank you so much!

i loved this! i always worried about my form and this helps so much! thank you Krissy Cela

Best and simple demonstration and tips on these movements. You are my #1 to go for exercise thus far. Thank you for all that do !

I love how much you support and encourage women, it's so evident how much you care about coaching. Yes please to see a video by you about strength training for women and how it varies throughout our cycles!

WOMAN! YOUR CONTENT IS SO HELPFUL!❤

I’ve been looking for a video like this for so long! Being a beginner at the gym this will help with my confidence!

I just love how caring you are. Love all the top tips. Love u

yessss thank you for mentioning cutting the slack out of the bar!! i’ve only recently been doing that and it’s helped so much to engage my lats better

one of the best explanation and instruction vids about compound lifting movement. Excellent job!

I love these breakdown videos! I’m an Evolve member and it’s so nice to learn how to properly perform the movements. Thank you!

Yesss please make a video for hand placements and grips!! Love your content xxx

Thank you Krissy, even down to sharing the reality about emotions getting the better of us and being illogical has helped me to recognise that actually, they are what hold me back in the gym (alongside being a larger woman too I get quite embarrassed). But with your encouragement, I’m going to go to my next session and crack on without worrying what people ,any or ,any not be thinking! X

I recently found your channel, and I have already learned so much! I learn something new with each training video! Thank you!!! 💪🏾👊🏾

I appreciate all the information I love how you breakdown everything

Hi Krissy - this is so beautifully explained and demonstrated!!! Thank you so much 🙏

You are the best. I love the instructional videos.

Thank you for these wonderful gifts to include in the workouts.

You have been a major person plus Bret Contreras, Meg Squats and others here and there. This was a great video to have them all in one place. The chest press tip about taking the clips off is genius and so helpful. I always have issues with the squat as h most of these. I always feel insecure about the proper form. I HAVE A HUGE ISSUE WITH BRACING AND BREATHING. I'm still trying everyday and you have been a huge help to me !

she is so .... just nice and comforting. makes you feel it's completely ok to never be perfect

Hi Krissy! Your videos are always so helpful, and the 1M subscribers are well deserved

You are the best!!! Thank you for so much wisdom❤️

Your videos have been a game changer for me at the gym! I have been way more confident and becoming better in isolating and targeting the right muscles. Thankyou for these videos ❤ I was literally asking myself after my sesh today why my underarms are hurting so much during a rep and I realized it’s bc of my hand/ thumb placement. My gripping strength is even worse. So now I know how to place my thumb for the bent over row.