Have you been doing the same workout for months? Sticking to the same moves, the same reps and feeling a little bored? It’s time to shake things up a bit with a new move that works your entire bod.

There aren’t many exercises that target your legs, butt, core, shoulders and back all at once but this move does it all. The squat press or thruster can be performed with dumbbells or a barbell and adding a set (or four) onto the end of your workout makes for a challenging finisher.

Form pointers
  • Keep the weight resting on the front of the shoulders and collar bone as you squat down. As you push up through your heels, push the weight overhead and lock out your elbows while engaging your back muscles.
  • This move is all about momentum. As you squat down, the explosive power from your legs helps to push the weights overhead.
  • It’s important to stay upright. This requires core activation so make sure you’re using those abs throughout this move.
  • If you find yourself hunching your shoulders, don’t squat quite as low. Work with a range of motion that allows you to use proper form.

The challenge:

Beginners: Perform 10 reps with 1 minute rest for 3 rounds.

Intermediate: Perform 15 reps with 1 minute rest for 3 rounds.

Advanced: Perform 15 reps with 30 second rest for 4 rounds.