Works: Quadriceps, glutes, hamstrings, shoulders & triceps.

Equipment: Barbell or dumbbells

The more the merrier! By combining the leg-defining lunge with an overhead press, we end up with a compound exercise that targets all the important muscles at once. As with every exercise, the focus should be on coming up and down in a controlled manner without bouncing or locking any joints.

From standing, and with the barbell at your chest, step one foot back and into a high lunge. Lower slowly, then come back up with control and stretch arms up overhead without locking the elbows. Bring barbell back to your chest, and lower again into a low lunge. Make sure to switch sides!