Move of the Week: Dumbbell Jump Squat to Squat Thrust

dumbbellOkay, it's getting dangerously close to bathing suit season, and my body is not ready! That's why I'm kinda loving this move from That's Fit. They say it's a great move for total body conditioning, which is exactly what I need.


It's a two-part move called dumbbell jump squat to squat thrust. It's quite a mouthful, but it works. I tried it out last night and could barely get out of bed this morning. You'll need dumbbells for this move. I do not claim to be strong, so 5 lb ones were my weights of choice.

First they say to start with your feet shoulder width apart, holding a set of dumbbells at your sides.

Squat down slightly and then explode upward, jumping as high as you can. Absorb the shock from your return to earth by bending at the knees and landing on the balls of your feet.

As you do, immediately sink into a full squat position ...lower...lower...good. With the dumbbells now touching the floor, kick your legs behind you, placing your body in a standard push-up position, with your hands on top of the handles of the dumbbells (if you'd like, you can make this move even more effective at this point by completing a push-up before moving onto the next step).  

Next, reverse the motion by bringing your legs forward in one deft move, landing your feet underneath your shoulders. From there, finish the exercise by standing back up with the dumbbells at your sides.

And that's just one rep, hence the effective soreness this morning. But it definitely works out your entire body, which is exactly what I need! Try your best to do at least four to six (beginners), eight to ten (intermediate), or ten to fifteen (advanced) reps.

I did 5 reps and was quite proud of myself. How many do you think you can do?

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