Squats with Overhead Press

This exercise combines a lower body move (squats) with an upper body move (overhead presses) for a tough movement that targets the buns, hips and thighs as well as the shoulders.

How to Do It

1. Standing on a BOSU (as shown) or on the floor, hold medium-heavy dumbbells at ear-level with elbows bent.
2. Lower into a squat, keeping the knees behind the toes.
3. Push back up while pushing the weights overhead with the palms facing out.
4. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.  

This exercise works the quads, hamstrings and glutes, as well as the shoulders.

Form Tips

• Keep head and neck in alignment throughout the movement
• Make sure you knees don't go past your toes when squatting. 
• Use medium-heavy weights for this exercise.
• Standing on a BOSU or other unstable surface adds intensity to the movement.