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.
- Stand with feet shoulder-width apart, with elbows bent and weights of a comfortable weight and size in each hand.
- Lower into a squat, but make sure not to let your knees go past your toes.
- Hold for a moment.
- Push through heels to stand up whilst pressing the weights overhead.
Do three sets of 15 reps.