Circuit 1, Exercise 1: Squat and Press Start in a standing position with your legs shoulders-width apart or slightly wider. Hold your hands by your shoulders. Squat until your hamstrings are parallel to the ground. Keep your knees in line with your toes and chest lifted. Push through your heels to standing, pressing your hands to the ceiling and fully extending your arms. Lower your arms and sit back into a squat to repeat. This counts as one rep. Repeat for 30 seconds. Image Source: Gold's Gym