Double duty is the name of the game! We’ve learned to multitask in so many areas of our lives that it’s only natural to apply it to our fitness as well.
Combo moves can save time and increased intensity and endurance will be a huge win physically.
Our move today is a close squat with an overhead press. You will need a light to medium hand weight. You’ll be working your entire lower body with the squat movement, and the overhead press will target your shoulders, upper back, and chest.
Begin this exercise by holding the desired amount of additional weight with both hands. Tucking your arms to your sides, hold the weight of your hand at chess level. Position your feet hip-width apart, toes forward, chest high, and abs tight.
Once you’re in position, begin to bend your knees, pushing your back into a sitting position. Keep your knees behind your toes. Now, on the way up, simply push your body back to a standing position, but add the extension of your hand weight up.
As you return to your starting position, both arms are extended straight, high, and long.
Continue with your next rep, bringing your arms to your chest and pushing yourself back into your squat. Then continue repeating the above press on your way up.
Do at least 10 reps of this overhead press squat. Take a short break between each set and shoot at least three sets.
If you find this movement too simple, add slightly heavier hand weights. And if you find you can’t complete a full set at your chosen weight, lighten your weight or drop it completely and keep going until you’re done.
This is a great exercise to add to any lower body routine, or perfect for those full body days.
Marlo Alleva, group fitness coordinator at Fontaine-Gill YMCA, can be reached at [email protected]
