A beginner-friendly cardio-focused full body exercise that primarily targets the legs, glutes, shoulders, and core while improving heart health, building muscular endurance, and enhancing overall strength and coordination.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Cardio
Required Equipment
Barbell
Muscles
Primary
Full Body
Correct Form
1. Stand with your feet shoulder-width apart. 2. Hold a barbell across your shoulders with a grip slightly wider than shoulder-width. 3. Lower into a squat by bending your knees and hips. 4. Push through your heels to stand, press the barbell overhead, and extend your arms. 5. Bring the barbell back to your shoulders and lower your body into the squat.
Common Mistakes
Avoid excessive arching of your lower back; keep it neutral.
Pro Tips
1. Move seamlessly from the squat to the press. 2. Keep your knees aligned with your toes to prevent knee strain.
A beginner-friendly core exercise that strengthens the abdominals and lower back while improving postural stability, grip strength, and overall functional core control.
A beginner-friendly core exercise that strengthens the abdominals and lower back while improving postural stability, grip strength, and overall functional core control.
A beginner-level cardio exercise that elevates heart rate while engaging the core, chest, shoulders, and legs to build full-body endurance, improve conditioning, and enhance overall athletic performance.
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An advanced core-focused exercise that challenges shoulder stability, hip mobility, and full-body coordination while building total-body strength, improving balance, and enhancing overall functional control.
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An intermediate lower body exercise that targets the quadriceps, glutes, and hamstrings while also engaging the shoulders and core to build strength, improve power, and enhance full-body stability.
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An intermediate-level upper body exercise that primarily targets the shoulders, upper back, and traps while building explosive power, improving pulling strength, and enhancing overall athletic performance.
An intermediate-level upper body exercise that primarily targets the shoulders, upper back, and traps while building explosive power, improving pulling strength, and enhancing overall athletic performance.
A beginner-friendly cardio exercise that elevates heart rate while engaging the chest, shoulders, core, and legs to build full-body strength, improve conditioning, and enhance overall muscular endurance.
A beginner-friendly cardio exercise that elevates heart rate while engaging the chest, shoulders, core, and legs to build full-body strength, improve conditioning, and enhance overall muscular endurance.
A beginner-friendly upper body pull exercise that primarily targets the back, shoulders, and biceps while also engaging the core and lower body to build full-body strength, improve coordination, and enhance power and control in compound movements.
A beginner-friendly upper body pull exercise that primarily targets the back, shoulders, and biceps while also engaging the core and lower body to build full-body strength, improve coordination, and enhance power and control in compound movements.
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A beginner-friendly upper body pull exercise that primarily targets the shoulders, upper back, and lats while boosting power, coordination, and overhead strength for improved athletic performance and functional movement.
A beginner-friendly cardio exercise that elevates heart rate while engaging the core, chest, shoulders, and legs to build full-body endurance, improve coordination, and boost overall conditioning.
A beginner-friendly cardio exercise that elevates heart rate while engaging the core, chest, shoulders, and legs to build full-body endurance, improve coordination, and boost overall conditioning.
A beginner-friendly upper body pull exercise that primarily targets the back, biceps, and shoulders while improving power, grip strength, and coordination for more efficient pulling movements.
A beginner-friendly upper body pull exercise that primarily targets the back, biceps, and shoulders while improving power, grip strength, and coordination for more efficient pulling movements.
A beginner-friendly cardio-focused movement that engages the legs, glutes, core, and shoulders while boosting heart rate, building full-body strength, and improving power and coordination.
A beginner-friendly cardio-focused movement that engages the legs, glutes, core, and shoulders while boosting heart rate, building full-body strength, and improving power and coordination.
A beginner-friendly upper body pull exercise that primarily targets the back, shoulders, and biceps while building explosive pulling strength, improving power transfer through the hips, and enhancing overall coordination and control.
A beginner-friendly upper body pull exercise that primarily targets the back, shoulders, and biceps while building explosive pulling strength, improving power transfer through the hips, and enhancing overall coordination and control.
An advanced upper body exercise that primarily targets the shoulders, upper back, and arms while building explosive power, enhancing overhead strength, and improving full-body coordination and stability.
An advanced upper body exercise that primarily targets the shoulders, upper back, and arms while building explosive power, enhancing overhead strength, and improving full-body coordination and stability.
A beginner-friendly cardio-focused exercise that elevates heart rate while engaging the shoulders, core, and lower body to improve conditioning, build full-body strength, and enhance coordination.
A beginner-friendly cardio-focused exercise that elevates heart rate while engaging the shoulders, core, and lower body to improve conditioning, build full-body strength, and enhance coordination.
Barbell
