Foam rolling, it's like kneading dough.

Foam rolling helps improve the tissue quality of the muscle, making it more pliable and ready to move and grove.  I use before and after my workouts.  When foam rolling, pay attention to how your body feels and if you find a hot spot (an area that is more tender) spend a little more time using the foam roller to work it out.  Recover now, results later.

Squats holding 35 pound Kettle Bell

Burn baby, burn!  

 This exercise is designed to work the entire body when completed correctly. It will help you work on your squatting pattern while building total body strength. It should be one of your staple exercises regardless if your goal is to lose weight, tone up or get strong like a ninja.   My goal is to be a ninja, duh!