Exercise 9 — Goblet Squats
Protocol: 12 reps
Target Muscle(s): Butt, Quads, Hamstrings, Core, Arms
(1) Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps, while maintaining strong posture.
(2) With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel, hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes.