Squat and Press

Do this all over workout 2-3 times per week and leave at least a day in between..

Each move targets multiple muscle groups and you should rest 30-60 seconds after each set.

Squat to over head press:

Targets: Quadriceps, hamstrings, butt, abs and shoulders.

  1. Stand with feet shoulder-width apart, with elbows bent and weights of a comfortable weight and size in each hand.
  2. Lower into a squat, but make sure not to let your knees go past your toes.
  3. Hold for a moment.
  4. Push through heels to stand up whilst pressing the weights overhead.

Do three sets of 15 reps. 

Squat-Curl-Press

See: http://www.health.com/health/gallery/0,,20366277_2,00.html 

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