JINGLE YOUR BELLS

Score a fast fitness hit with the aid of just two dumbbells or kettlebells. Working in an AMRAP (“as many rounds as possible”) format, set a timer for 20 minutes and complete as many circuits as you can. Log the number of rounds you hit when the buzzer sounds and aim to beat this next time.

01 SEE-SAW PRESS 10 REPS

Begin with this shoulder builder and prepare for some lactic burn. Grab a pair of bells and clean them onto your shoulders.

Press one bell overhead explosively, fully locking out your arm (A). Lower it back to your shoulder while pressing your other arm overhead (B). Alternate in this fashion, keeping the bells in constant motion. Complete 10 reps in total.

02 ALTERNATING GORILLA ROW 20 REPS

Change direction to build some silverback lats. Hinge at your hips, gripping both bells on the floor with a straight back. Row one bell up towards your hips explosively (A). Lower it back to the floor while rowing the second bell upwards (B). Alternate, keeping the bells in constant motion. Complete 20 reps in total.

03 REVERSE LUNGE 30 REPS

With your upper body simmering nicely, it’s time to bolster the foundations. Standing tall, hold your bells at your sides and get a lungful of air (A). Take a long step backward with one leg, bending your front knee until your back knee touches the ground

(B). Stand up explosively, pause, then repeat with your other leg. Do 15 reps each side, please.

04 ALTERNATING SINGLE ARM DEADLIFT 40 REPS

Here’s a high-rep sickener to finish each round. Hinge at your hips with a slight bend in your knees and grip a single dumbbell on the ground (A). Push the floor away, straightening your legs and bringing your hips forward simultaneously, to finish standing tall (B).

Reverse and switch hands at the bottom of each rep. Alternate for 40 reps.