A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Cooldown
5m
10 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Combines lower and upper body movement for total strength and calorie burn.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Hold dumbbells at shoulder height, feet shoulder-width apart.
- 2.Perform a squat, keeping chest up and back straight.
- 3.As you rise, press dumbbells overhead.
- 4.Lower dumbbells back to shoulders and repeat.
Pro Tips
- •Drive with legs, not arms, during the press.
- •Maintain full control throughout movement.
- •Avoid leaning forward excessively.
Equipment
Dumbbells
Safety
Keep knees in line with toes to avoid strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.