Bare Bones is all about making your workouts as efficient as possible. This month, we bring you the squat-clean-press, a simple (but far from easy) way to work several muscle groups at once while getting a hefty dose of fat-burning cardio. And by involving both the upper and lower hemispheres of the body in one move, you’re forcing your heart to pump blood up and down to the working muscles.

This effect, coupled with the explosive nature of the move, will cause your body to continue burning calories long after your workout is over. While you can do this move with a barbell, we recommend starting with dumb- bells until you’ve mastered it.

Here’s How to Do It

1) Grab two heavy dumbbells and squat as low as you can.
2) Explosively extend your hips and shrug the weights.
3) In one motion, “clean” the dumb- bells to your shoulders.
4) Press the weights over- head, locking out your elbows.

Training Tip:
Perform this move in 4–5 sets of 10–15 reps. If you can do more than 15 reps, the weight is too light. Take as little rest as possible between sets.