Abs Diet: Total Body Exercise  

Whether it’s duct tape or WD-40, most of us like anything that can serve lots of purposes. In that spirit, I recommend you try this one-move workout. Go through the move without any weight at first to get the sequence down, then add weight. Do 4 to 6 repetitions. Rest 2 minutes after every set. Try for 3 to 5 sets.

Step 1

Squat over a barbell with your feet shoulder-width apart and your arms and back straight. TIP: You can also perform the move by holding a set of dumbbells instead.

Step 2

Stand up, shrug your shoulders, and, rising up on your toes, explosively pull the bar to chest level and "catch" it on your front shoulders by dropping under it into a partial squat, as you turn your elbows underneath the bar so your palms face up. Your upper arms should be parallel to the floor when the bar lands on your shoulders.

Step 3

Lower your body into a full front squat -- or at least until your thighs are parallel to the floor -- by pushing your hips back and bending your knees as much as possible. Keep your back slightly arched in its natural alignment.

Step 4

In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock.

Step 5

Pause, then lower the barbell behind your head and rest it on your upper back as you would when performing a squat.

Step 6

Lower your body into a full back squat -- like the front squat, except for the position of the barbell.

Step 7

In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock. Pause, then return the barbell to the starting position.

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