The "four-count squat thrust" works many major muscle groups at the same time. Think of the burpee from your National Service days, except there’s no extra leap at the end. It was a killer workout then, and it doesn’t get any easier as you grow older, but it’s hard to think of a single exercise that is more effective and efficient to develop endurance, burn fat and condition your body. You don’t even need any special equipment, or a whole lot of space.
If you’re ready to feel the burn (and bring back memories of those Tekong days), here are the steps for this simple, yet highly effective, exercise.
1. Stand with your feet shoulder-width apart.
2. Quickly drop to a squat, putting your hands on the floor in front of you so that your knees are touching your chest (count one).
3. With your hands still on the floor, shoot your legs to the rear so you’re in a pushup position (count two).
4. Draw your knees back to your chest (count three), then explosively push off (count four).
Perform these steps in continuous motion, each step leading directly into the next. Three sets of 20 will wind you. This move works the chest, shoulders, arms, legs, buttocks and lower back.