This is definitely a total-body exercise. You will
sculpt and define all of the muscles in your lower body (buttocks,
hamstrings, quads) and your upper body (shoulders, back, chest,
biceps and triceps). You will also improve your coordination and stability while using your core muscles (abs/back).
Set-up: Stand tall with feet hip-distance apart, hands beside
shoulders and palms upturned, weights in hands. Engage abdominal
muscles by pulling your navel toward your spine.
Beginners: focus on good form; no weights.
Intermediate: 3 to 5 pounds.
Advanced: 5 to 10 pounds.
Step 1: Send your hips back toward the ground behind you by
pushing your body weight into your heels. Hands stay beside
Form check: Make sure your knees do not push over your
toes; keep your chest up, look straight ahead and keep your abs in
Step 2: Engage your abdominal muscles and drive through your
heels (squeezing your buttocks/gluteus) to push back up to a
standing position. Engage your abdominal muscles and then press the
weights straight over head (shoulder press).
Repeat Step 1.
Repetitions -- Beginner: 8-15. Intermediate: 15-20. Advanced: 15-
Form check: Be sure to keep your abs contracted, especially when
pushing the weight overhead. Be careful not to look at your knees
when you stand up. Always keep a slight bend in your knees.