Lunge and Press

This is a great compound movement that I use often. It will develop strength of the legs, shoulders and core, as well as balance, power and total body control. This is a movement that simulates (you will need an open mind) a punching movement and is helpful for fighters, i.e. karate competitors, boxers etc.

Go as heavy as you can so that you can accomplish your goal. If you want more strength or pure power keep the weight heavy and the reps low (3-5). If you want more power-endurance, or strength-endurance, keep the reps higher(10-15) and the weight a bit lighter.