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Instructions: Perform the following exercises with minimal rest…

60s Super Fast Body Weight Squats – stand with chair or bench behind you. Squat down with knees behind the toes until the thighs are a 90 degrees, or until butt touches the bench.

15 Overhead Squats – hold a barbell or 2 dumbbells or a medicine ball overhead with arms extended and perform a squat to at least 90 degrees (thighs parallel to the floor) and knees behind toes.

15 Squat Presses- hold a barbell or 2 dumbbells at shoulder level, drop down into a deep squat, then stand and press weight overhead.

Repeat 5x

Time Limit: 18 minutes

Bonus: Increase weight by at least 5 pounds with each set.

Proper Squat Form Video (bodyweight)