I have posted this routine up thread, but listening to Pat Mac makes me want to reiterate what has been awesome for me these last couple of years.
I moved to a smaller place where I can’t set up my old equipment, and improvised something I can do in the backyard, yes, even during a polar vortex type of cold.
Monday - Friday
Warmup for several minutes with shadowboxing or rope skipping.
Take a 100lb boxing heavy bag as an off chain workout.
Stand it up, go down on the right knee, right hand underneath the bag, tip it onto the left shoulder and drive up with the left leg until standing. Then run a few steps with the bag, drop it and land on it, then ground and pound it. 30 second later stand it up, and do the same with the opposite side, that is onto the right shoulder and drive up with the right leg.
Over the course of 9 minutes that is 18 pickups and slams, with in between ground and pound to keep the heart going and do a little up body work. Also, the pickups and carries to take it out back and after back in the house.
Wednesday
aerobics; skip rope for 3 minutes, drop and do 10 pushups, 10 situps and 10 body weight squats. Pick up the rope and do it all again, and ideally a third cycle.
This is a perfect setup for me as a 50 year old man, more of a less is more approach.
I feel like I could tackle a bison and rip its horns off in the process.
Basically I am doing what approximates a functional multi compound routine, and I should have discovered it years ago.