Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

An upper-to-lower body strength pair working chest, triceps, quads, and glutes. Great for a full-body reset when you've only got a minute.

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.