Push & Squat Smash

You'll start with push-ups to work your chest and arms, then stand up and shift the effort to your legs with squats. Alternating between upper and lower body means neither has time to fully recover – efficient and straightforward.

Combining push and squat patterns in one session trains functional movement you use every day, from getting off the floor to picking things up. Research shows full-body resistance exercises like these support muscle retention and metabolic health, even in short doses.