Movement Monday: Squat + Press

Learn more about a great full body exercise, including a demo & sample workout!

Hey! How are you hanging in there after the daylight savings time change? It’s making Monday extra tough, I would say.

Did you have a nice weekend? Our Saturday was super exciting, in a number of ways. I did an orangetheory class, grabbed coffee with some friends, and took Juno out to swim. I also had the chance to film a workout demo of last week’s lower body workout. Check it out on Instagram! I would love your feedback.

IMG_3214.jpgJuno and I slept in a bit too much Sunday morning, enjoying some well-deserved rest after a trip to the ER on Saturday. Poor Juno, one of her knees is back to giving us problems. At this point, we are taking it one day at a time, trying to make her movement as easy as possible, adding a rug to my bedroom and buying the dorky doggie stairs. She will be resting for the next few weeks, here’s hoping and praying that will be enough to get her back to her normal, healthy self.

Back to the regularly scheduled programming 😉

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help, and that’s where I got the idea for the Movement Monday series.

Each week, I will profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below. This week, I’m profiling the Squat & Press.

Why I love it

The squat and press is honestly one of my favorite movements.

  • It works your entire body.
  • It can be easily progressed or regressed, depending on your level.
  • You can play around using different implements, in case you get bored with your workouts.


Important cues:

  • Start with your feet shoulder width apart, dumbbells at your shoulders.
  • Brace your core.
  • Being careful NOT to arch your lower back, squat as low as you can with good form.
  • As you stand up, push the weights over head in an explosive motion.
  • Return to the starting position.

Regression options:

  • Place a stability ball between your back and the wall. This will ensure proper form as you squat.
  • Lighten your weights

Progression options:

  • Utilize a barbell or heavier dumbbells, as long as you are able to maintain your core alignment.
  • Progress the exercise to a dynamic clean and press. The clean is an advanced power move, so do not attempt unless you have been instructed of proper form.

Sample circuit

squat and press tabata

Pressed for time? Complete tabata 1 in the morning & tabata 2 in the evening. If you don’t have time to get both in, be PROUD you got in some great, full body activity!

Looking for a longer workout? Complete both tabatas, resting for 1-2 minutes between, 2-3 times through.

Cute Juno picture to help you through your Monday <3 IMG_3215.jpg

What’s one movement you would like to know more about?

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