Monday Move 24

Weighted Squat Thrust into Shoulder Raise

Weighted Squat thrust into shoulder raise


This is a progression from last week's Monday Move that adds a cardio element and raises the heart rate and calorie burn.  It works pretty much every muscle group, arms, abs, legs, butt and shoulders.  You can increase the weight over time to keep challenging your body!


Start in plank position on a medicine ball 

Make sure your hands are underneath your shoulders, your core engaged and back flat


Jump both feet to the outside of your hands at the same time

Stand up into a low squat, sitting back into the heels while lifting the ball up and slowly raising it overhead, keeping the arms straight

Bring the ball down slowly staying in squat position

Place it back on the floor and jump both feet back behind to your original position

Repeat as many as you can in 60 seconds

Read Next: