“This squat is good for working on proper form,” says Crystal Wright, former Freeskiing world champ and owner of Wright Training in Jackson Hole, Wyoming. Start by cupping a kettlebell with both hands, holding it upside down with the handle pointing toward the floor. Keeping the kettlebell close to your chest, and elbows pointing down, lower into a squat, going as low as possible and allowing your elbows to brush the inside of your knees. Slowly stand up, keeping your upper body still. “Holding the kettlebell at your chest helps keep you upright so you do not use your back,” says Wright. Check out these 15 easy ways to burn 100 calories.
Squat with overhead pressTyler Olson/Shutterstock
Also known as the “thruster,” this total body exercise works the lower body and engages the muscles of the upper back and shoulders. Grab a pair of dumbbells and stand with your feet shoulder-width apart. Holding the dumbbells next to your shoulders, elbows pointing forward, squat down until the tops of your thighs are parallel to the floor. Using your legs, push your body up from the squat and thrust the dumbbells overhead, finishing with the dumbbells above your shoulders and your biceps by your ears. “Use the upward drive from your legs to produce momentum for the overhead press,” says Jonathan Ross, American Council on Exercise (ACE) Senior Consultant and owner of Aion Fitness in Washington D.C. “It allows you to use a heavier weight and gives your legs more work.”