If you're goal is to get stronger and build lean muscle, you're definitely going to need to start lifting weights. If you aren't sure where to get started, follow this four-week strength training workout plan [1].
Shameless plug aside, one move I highly recommend incorporating into your strength workouts is the burpee squat press. The name says it all, but just in case you weren't sure, it's intense. To be clear: intense but not impossible. Because it's a compound exercise [2], a multi-joint movement that works large groups of muscles, it will help you burn fat and build muscle [3]. Continue reading to learn how to do the burpee squat press.
How to Do a Burpee Squat Press
- Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
- Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you're a beginner, you can perform a modified burpee [5].
- With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
- Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
- This counts as one rep. Complete three sets of 10 reps.