Bodyweight thrusters

How to do it

1. Set upFeet shoulder-width apart, hands at your shoulders as if holding a bar.
2. MoveSquat down, then drive up hard and push your hands overhead as you rise onto your toes or into a small jump.
3. Watch forPressing with your arms first. Let the drive from your legs push your hands up.

Easier or harder

Easier

Squat to calf raise.

Harder

Squat jumps.

What it works

Muscles

Quads, Cardio, Upper body

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• In + out squat pulses
• Squat jumps
• Tuck jumps
• 1 squat + 1 squat jump
• Pop squats
• Pop squat + double hop