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There’s a reason squat challenges are so popular on Pinterest—this simple move really works. And who doesn’t want sculpted thighs and maybe even a Jen Selter butt? To add a little extra oomph to this basic-yet-effective workout and work some extra muscles on top of those quads, trainer Adam James Gallo of The Loft Collective NYC created a squat circuit that starts with the most basic (but necessary) squat and ends with one that’ll have you seriously feeling the burn.

Gallo suggests doing the whole workout in order, from one to five. As it progresses from easy to advanced, you’ll start to see why he chose these specific variations. From throwing in a little arm work to adding full-on cardio, there’s never a dull moment, and the more your muscles are kept guessing, the more they’re bound to transform. Depending on your fitness level, you should aim to complete the entire circuit up to three times.

Ready? Set. Squat.

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