Hi. I'm Paj Mohager, JAG Fitness in Atlanta, Georgia, and today we're going to do squats with the shoulder raises. Now this is a great exercise to do because it trains two different body parts at the same time, which is anaerobic and aerobic. So this exercise is very important to take your time with and really focus on what you're doing. You're doing two different body parts so there's two different movements. You're doing your squats and you're doing shoulder raises at the same time. So it's very important that you take your time, that you make your breathing correctly and that you focus on not rushing through it where you can actually injure yourself with. So I'm going to show you a couple of reps here. So what we're going to do here is were going to do a squat and as we come up we're going to do a shoulder raise. So here we go. Just like that. Now it's very important that you notice I'm pausing. You don't want to do this very fast. This is very unique exercise where you have to take your time and do it correctly. So pausing is very important so you're not jerking the weight, you're not letting yourself squat too much and you're putting a lot of pressure on your joints, that kind of thing. So you gotta take your time and do it correctly. You want to do about 10 to 12 reps and really focus on your breathing. So as we go down we're going to inhale. As we come up we're going to exhale, bring the weight up. That's how it's done.