Plié Squat to Upright Row

This is a functional exercise that mimics real–life movements such as bending and lifting up your child. The legs, glutes, core, upper back, shoulders and biceps all get put to the test with this one move. Using some form of weight such as dumbbells, water bottles, juice jugs etc, stand with feet wider than hip width and toes turned out slightly at 45 degrees. Holding the weights in front, palms facing you, squat (like a plié keeping your pelvis under your hips and torso straight) until knees are at or close to 90 degrees. As you stand back up, simultaneously lift the weights up to your shoulders keeping them close to your body. Keep your elbows higher than your wrists and don’t shrug your shoulders (keep them pressed down away from your ears throughout the movement). Lower into the squat for 3 counts and return to standing while lifting weights for 3 counts. Do 2 sets of 12-15 reps.

Notes: As you lower into the squat, make sure your knees are tracking over your feet but not past the toes. Don’t stick out your bum like a regular squat, keep it tucked under. Engage the abdominals through the entire movement. Raise the weights in front of your torso like you’re doing up a zipper.

Harder: Heavier weights will make this more difficult. Doing more sets and reps will also make it more challenging. Keep the shoulders pressed down and the lower abs pulled in to protect the neck and lower back areas respectively.