Why it rocks: “This full-body exercise is a powerhouse,” Sariya says. It targets hamstrings, glutes, core, calves, shoulders, back, and biceps to build strength, and it also improves explosive power. Plus: “You’ll feel like a badass when you complete a set of these!”

How to:

1. Place either one kettlebell placed between your feet or two dumbbells by your sides, then squat down until thighs are parallel to the floor and grab weight(s).
2. Drive through heels to stand, zipping dumbbells up along your sides and catching them at your shoulders (or zipping KB to chest height so you’re looking through the handle).
3. Finish by lowering into a squat, keeping weights in position. That’s 1 rep.
4. Lower the DBs or KB to starting position and repeat.