Targets triceps, quads, glutes, hamstrings, shoulders – and core assists.

Begin standing tall with hips in a neutral position and shoulders stacked over hips. 

Take your one or two weights, 3-8 lbs if using two and 8-15 if using one, and lift overhead.  Slowly lower the weights behind your head into a triceps press, keeping elbows high and arms close to your ears.


Then take the weight from behind your head and step out into a squat a little wider than your hips, simultaneously chopping the weight down and across your midline. Step back and repeat the triceps press and the chop on the other side for one count.


Repeat 10 reps to complete a set.