The Night Workout Guaranteed to Knock You Out and Build a Better Body

When you do a squat, you've got to make your form the utmost importance. When you do a squat thruster, form and intensity become your best friend and worst enemy. Be sure not to rush through the reps and try to combine the moves.

• Start with your feet shoulder width apart and hands raised to shoulder height, with elbows directly beneath them.
• Bend your knees and push your hips back, squatting down like you're sitting into a chair.
• Press the dumbbells overhead as you squat up.
• Squat down and lower the dumbbells right into the next rep and repeat.