With winter closing in, it's not your imagination that the days getting shorter. Which makes it that little bit harder to shoehorn your training into the daily grind. But don't use that as an excuse to ditch it for extra couch time. When split routines are out of the question, target your entire musculature in one almighty effort.
Do this three-move blast as a circuit, moving from one exercise to the next with minimal rest between sets.
Aim for four rounds.
8-Point Push Up
Standing, drop into a squat then kick out into a push-up position.
Kick your feet out as wide as you can. Kick them back together. Perform a strict push-up.
Drive your knees in between your elbows and get your weight on your heels.
Jump straight up, arms aloft.
Do 10 reps.
Barbell Clean & Press
Reach down and grab a barbell at your feet.
Keeping your back neutral and braced, l;ift the weight and sink into a squat before rising and racking the bar on your shoulders uner your chin. Now drive the weight overhead. Reverse the movement to return to the starting position.
Do 12-15 reps.
Renegade Rows With Knee-To-Elbow Taps
Assume a push-up position with your hands gripping dumbbells. Alternately row each weight into your upper abs. After each rep, bring your right knee as close to your right elbow as you can, then do the same on your left side.
Do this for 1 minute.