Perform this exercise after a 10-minute warm-up, such as a light jog, swim or short ride on a stationary bicycle. Since this is a large-muscle workout, add this exercise to the beginning of your workout, following your warm-up, and then move on to smaller muscle groups, such as those in your arms.
Stand with your feet about hip-width apart. Let your arms hang down at your sides, keeping them relaxed. Keep your back straight and your torso upright the entire time you move through this exercise.
Inhale as you bend your knees, allowing them to come forward as you sit into a squat. Lift your heels off the floor, balancing on the balls of your feet and deepen your squat by bending your knees until your buttocks are just above your heels. As you lower into this deep balanced squat, swing your arms down and slightly behind you. You should be moving your arms and squatting at the same time, as one fluid movement.
Push off from your toes in a quick, explosive movement and exhale sharply as you straighten your legs. As you return to your upright starting position, raise your arms forward, keeping them extended straight with your palms facing down. They should be no higher than shoulder height and parallel with the floor. Exploding up straight and lifting the arms should occur in one fluid movement. This completes one squat.
Perform three to five sets of 25 repetitions. To progress this exercise, increase the number of repetitions you perform in a set number of minutes, for example, 100 repetitions in three minutes. To challenge yourself even further, progress to 250 repetitions in five minutes and eventually work up to 500 repetitions in 15 to 20 minutes.