You don’t need separate workouts to build strength, pump
up muscle and burn fat. All you need is a smart, adjustable
circuit like this one from strength and conditioning coach
Mike Boyle. Select your goal and, for the squat and the row,
use the heaviest weight you can lift for the required reps.

1 Decline Push-Up

Assume a push-up position, but place your feet on a bench. Your body should form a straight line from your ankles to your head. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, then push back up quickly.

2 Bulgarian Goblet Split Squat

Cup the end of a dumbbell with both hands, elbows pointed down. Stand upright with your back foot
on a bench. Lower yourself as close to the floor as you can.
Pause and then push-up. Do all reps. Switch legs. Repeat.

3 Dumbbell Row

Holding a pair of dumbbells, bend at your hips and knees until your torso is almost parallel to the floor. Let the weights hang, your palms facing behind you. Bend your elbows and pull the weights to the sides of your torso. Pause, then lower them slowly. That’s one repetition.

4 Barbell Roll-Out

Load a barbell. Kneel and grab the bar with an overhand, shoulder-width grip, shoulders above the bar. Roll the bar forwards, extending your body (don’t let your hips sag.) Use your abs to pull the bar back. That’s one rep.