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NIFS Healthy Living Blog

More Workout in Less Time: Incorporating the Squat and Press

Screen Shot 2017-05-25 at 11.26.57 AM.pngBurning more calories, developing more strength, and building the ultimate body in less time is an equation I think we can all get behind. In our world of “on-the-go” fitness—and, well, pretty much everything—finding ways to get more done in less time is a priority in many of our lives. But being effective and getting things done are two different things, in my opinion, and movement does not always result in progress. Being efficient and getting results at the same time in your fitness programming takes planning and choosing the best exercises for your desired outcomes.

Two Steps to More Efficient Workouts

Scheduling your weekly workouts and determining the amount of time you can dedicate to each session is an important first step. Writing those workout sessions in your scheduler, as opposed to simply telling yourself when you will train, will make those sessions a priority and aid in accountability. So write it down!

What you are doing during those sessions to get the most out of the time you’ve allotted to yourself is the next step. If you are just getting started in this new year, I highly suggest you schedule some time with one of our fitness professionals to help you develop that efficient and effective program.

The Squat and Press

One of my favorite Big Bang exercises I highlighted in a previous post is the squat and press. Combining both upper body and lower body, squat and pressing patterns, and loading the anterior core, the squat and press exercise provides a whole lot of BANG! This exercise can develop power and strength in multiple movement patterns such as the front squat, overhead press, and trunk stability. By combining these patterns, the squat and press also has a rather high metabolic cost on the body. In layman’s terms, this exercise will get you breathing hard fast! That equates to multiple fitness aspects being challenged in a single movement. Now that is efficiency!

Variations on the Exercise

Here are a few variations on the squat and press you can implement in your program. Remember, you cannot put on a tie before the shirt, so choose the progression that makes the most sense to you and your fitness level.



BONUS Workout: Metabolic Burn

  • 1A sandbag squat & press (sub any variation) 3 x 10
  • 1B TRX rows 3 x 10
  • 1C mountain climber 3 x 10/leg
  • Rest 3 minutes
  • 2A kettlebell swings 3 x 15
  • 2B pushups 3 x 10–12
  • 2C side plank 3 x :30/side

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise workouts strength power video lower body scheduling metabolic cost squat and press upper body