Zeke's Full-Body Exercise: Legs, Arms, Shoulders, and Core in One Movement

I decided to share this exercise today because it can be a great full body movement when the time in the gym is short for you.
Don't skip a workout - combine movements and still burn calories!!
This movement can be performed with or without the sissy squat device you see in the photo.  The purpose of the sissy squat device is to ensure and provide a perfect squat form during the range of motion. The knees are safely behind the feet (plane of the toes) as your body lowers.  A "perfect" squat form does just this. 
When the knees are in front of the toes as you squat, there is a risk of more pressure and weight support distributed on the knee cap potentially leading to sore knees, and possibly inflammation over time.

Form:

Squat down to a range of motion where legs are bent to 90 degrees.  

Alternate Way: You could place a bench behind you and lightly tap/lightly sit on the bench as you squat for safety if desired.

While at the bottom of the range of motion, dumbbells should be by your side. 

NOTE: Palms can be open (as in photo #1), or palms can be vertical (as in photo #2).

 

Next, while standing, curl the dumbbells to the shoulders (photo #3) and rotate the wrists to twist the dumbbells overhead (photo #4).  

Those of you who train with me know this as an Arnold Shoulder Press. 

Repeat this Exercise 3-4 SETS for 15 Repetitions

- You will be fatigued and short of breath, this is common.  The results to the entire body in a short period of time, will be rewarding and you will accomplish a lot with such a multi-functional move.  Let me know how it works for you below. 

ACHIEVE THOSE GOALS!! 

- Zeke Samples -