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Squat, Curl, and Press

Moving from a squat to an overhead press gets the heart rate going (read: more calories burned) while building shapely glutes and gams.

  • Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
  • Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward performing an overhead press with the palms facing out.
  • Lower your arms back to your side to complete one rep.
  • Do 10 to 15 reps.

Use Use five- to 15-pound dumbbells.

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