You may think this total-body, squat-focused workout seems simple at first glance—and you'd be right.

It is simple—just a few rounds of overhead lunges and two variations on the traditional squat—but it's also one of the most intense strength-building routines you'll face this week. The overhead lunges will tax your total-body strength and coordination—especially your shoulders—while each bout of squat-to-curl-to-press will leave no muscle fibers unscathed. We'll bet that by the end of this routine, you and your muscles (especially your legs) will be simply exhausted.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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