ENDURANCE (8 minutes)
DO EACH EXERCISE FOR 30 SECONDS, BACK TO BACK. INCREASE SPEED FOR THE LAST EXERCISE TO REV UP FAT BURN. REST FOR 30 SECONDS AFTER EACH SET. REPEAT FOR ANOTHER ROUND.
SET 1 1DUMBBELL SqUaT pRESS Works whole body Stand with feet wider than hip-width. Bend elbows and bring dumbbells to front of shoulders, keeping elbows close to ribs. Lower into squat, pushing butt back and down to knee level to start [A]. Using energy from legs, stand and drive dumbbells towards ceiling in a swift motion, elbows slightly bent [B]. Keep core tight and chest up.
2DUMBBELL Row Works legs, back and arms
Stand with feet hip-width apart. Hinge forward from hips as you hold dumbbells, palms facing each other [A]. Pull dumbbells towards ribs [B]. Keep back straight and core tight.
3SqUaT Works quads, hamstrings, calves and core
Stand with feet wider than hip-width. Push butt back and down to knee level as you lower body. Knees are bent at about 90 degrees. Keep weight on heels [shown].
SET 2 4LUNgE Works lower pRESS body, shoulders and core
Stand with feet hip-width apart. Hold dumbbells in front of shoulders, keeping elbows in [A]. Step right leg back and bend both knees at 90 degrees, as you drive dumbbells towards ceiling [B]. Keep core tight and chest up. Repeat on other side, stepping right leg forward and left leg back.
5pUSH- Up Works chest and core
Start in high plank: Hands slightly wider than shoulders, feet hip-width apart [A]. Tighten core and squeeze butt as you lower chest to elbow height, elbows bent at 90 degrees [B]. Push ground away and straighten arms as you return to starting position. To scale down, lower knees to ground.
6LUNgE Works lower body and cardio
Stand with feet hipwidth apart, hands on hips. Step left leg back and lower body, bending both knees at 90 degrees. Back knee should be hovering a few centimetres above ground [shown]. Repeat on other side, stepping left leg forward and right leg back.