Squat-thrusts may seem like a handy bit of torture employed only by demented Hollywood drill sergeants, but military outfits such as the Navy SEALs really do use the exercise. "They work the arms, shoulders, chest, and thigh muscles," confirms Mark De Lisle, a SEAL reserve who recently revised his self-published book, Navy SEAL Exercises.
To execute the exercise with true SEAL zeal, stand with your feet shoulder-width apart, hands on your hips. In one fluid motion, squat until you can place your palms flat on the floor alongside your feet. Keeping your weight planted over your arms, kick your feet straight back so that you end up in a straight-armed push-up position. Do one push-up, hop your feet back to the starting squat, and stand up. Add squat-thrusts to an existing thrice-weekly strength routine by starting with 20 reps and working up to 60. Ten reps in quick succession also make a good warm-up.