A Typical Session
22 Min
Warm-up
5m
Main Set
13m
Finisher
4m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Combines lower and upper body movement for strength and calorie burn.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Hold two light dumbbells or water bottles at shoulder height.
- 2.Perform a squat keeping your chest upright.
- 3.As you rise, press the weights overhead and then return to the start position.
Pro Tips
- •Keep your knees in line with toes.
- •Control the press on the way down.
- •Engage your core to prevent arching your back.
Equipment
Dumbbells or Water Bottles
Safety
Avoid locking elbows during the press.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.