The six moves in this 20-minute full-body strength workout involve several muscle groups to help you build more strength in less time. Do this workout two times a week (be sure to rest at least one day in between sessions).
Squat and Press
Tones shoulders, butt, calves, front and back of thighs
Stand with feet hip-width apart holding a 5- to 8-pound dumbbell in each hand at shoulder height, palms facing each other, and elbows in. With weight on your heels and knees behind your toes, reach your butt backward and bend your knees to about 90 degrees. As you return to standing, press the weights overhead, keeping palms facing in. Lower weights to shoulders, then squat and repeat the move. Do 3 sets of 12–15 reps.
Next page: Push-Ups
Comments (7)
When will the new moves for June be posted?
thanks.
You should check out sparkpeople.com if you want a different workout routine…they have demos and everything – they’ll even create a strength plan for you if you don’t want to do it yourself.
Hey Margaret,
You can find them here.
I have diabetes, and I want to strenght train I need a program to go by.I want upper body strenght.
I am just starting this and was wondering how many days a week I am supposed to do cardio and how many days for strength training.
I have made a fun modification to this move that works the butt and core. Instead of putting the opposite foot on the floor, raise and lower it straight up behind you — at the “top” of the move when the weight is pulled up at your side, your leg will be straight out behind you, in line with your back. It’s a great core-stabilizer and gives you glutes a good squeeze!
It is unfortunate that people are still being taught to squat this way. Toes should be pointed slightly outward. In order to engage hamstrings, you need to squat BELOW 90 degrees to the point where the hip is just below the knee. Stand up straight and maintain a nice lumbar curve the entire time. There is a common misconception that you will “hurt your knees” if you go below 90 degrees, and this simply not true. If you do not engage the muscles that support the knee by going below 90, then you will never strengthen them. How many professional olympic weightlifters do you see squat and lift in this position? Zero.