Add this move to your workout

Still have to hit the gym today? Good -- that means you don't have to waste any time to include a new exercise into your workout. It's called the dumbbell jump squat to squat thrust, and it's a great move for total body definition.

To perform this two-part move, start with your feet shoulder width apart, holding a set of dumbbells at your sides. Squat down slightly and then explode upward, jumping as high as you can. Absorb the shock from your return to earth by bending at the knees and landing on the balls of your feet. As you do, immediately sink into a full squat position ... lower ... lower ... good. With the dumbbells now touching the floor, kick your legs behind you, placing your body in a standard push-up position, with your hands on top of the handles of the dumbbells (if you'd like, you can make this move even more effective at this point by completing a push-up before moving onto the next step). Next, reverse the motion by brining your legs forward in one deft move, landing your feet underneath your shoulders. From there, finish the exercise by standing back up with the dumbbells at your sides.

After doing all that was mentioned in the previous paragraph, you've only done one rep. Whew ... I'm tired just thinking about it. Try your best to do at least four to six (beginners), eight to ten (intermediate), or ten to fifteen (advanced) reps. For more fitness and nutrition tips, visit our sister site, AOL Body, by clicking here.