Incinerate Fat and Build Muscle With This Kickass Printable Workout

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.