Working out smarter (and using combination moves like this one) can help you cut your gym time in half. You’ll work your shoulders, core and glutes, while getting your heartrate WAY up.
This is a great way to break up your cardio! Add 3-5 sets of 12 (or 3 sets of 30-60 seconds) to your workout to get the most from this move.
How To Do It
Grab a set of dumbbells: start low and add more weight if you can handle it. When choosing the right weight, try to find one where you can reach 8 reps, but 12 may be too hard for strength. For endurance, you can go up to 20 reps.
Bring weights to your shoulders as you squat down and back. Grip: palms out or hammer style (facing each other).
Raise up and push the dumbbells towards the sky. You should feel this in your shoulders. Keep elbows slightly bent (don’t lock them) and power up into the press. Reverse the motion, bringing the dumbbells back to your shoulders as you squat.
Modification: Use a band/tube for greater instability!
I know they’re not your pictures, but as a lifter, it makes me really sad to see examples like this… Squatting above parallel is not only unproductive, but will place way more strain on the knees. Coaching proper form is SO important!