The zercher squat offers the benefits of a back and front squat without beating up your shoulders, wrists and hips. It also has been shown to work your core better than most ab specific workouts. Skip the bicep curls after, the zercher will hit them hard too.
1) Start with your back straight and core tensed throughout.
2) Shoulder width apart stance, shifting weight back onto your heels.
3) Keep your fists closed together.
4) Squat until the bar touches your knees, thighs just parallel. Pause. Drive up hard.
Mix these into your workouts once a week and you’ll be walking through walls.