15 MINUTES OF BREATHTAKING FUN

‘We have four exercises that we’re going to repeat for four rounds,’ says Abdalla. For each move, you’ll work for 40 secs and rest for 20 secs. ‘Just make sure you’re putting in honest effort or you won’t get honest results.’ Get your playlist ready.

01/DUMBBELL PRISONER SQUAT

Place feet shoulder-width apart, dumbbells at your side. Put your arms behind your head (A). Keep your torso upright, then push your hips back and lower into a squat (B). Pause at the bottom, then push up through your heels, extend through your hips and explosively stand back up.

02/DUMBBELL HIGH PULL

This one targets your whole body. With your feet shoulder-width apart, push your hips back and slightly bend your knees, letting the dumbbells hang just below knee height (A). In one movement, stand up by thrusting your hips forward and pulling the bells up to your shoulders

(B). Reverse and repeat.

03/DUMBBELL DEVIL PRESS

Out of breath? If not, you soon will be. Holding the dumbbells, hinge your hips and lower your arms to the ground. Kick your feet back into a plank (A). Complete a press-up and pop up on to your feet, swinging the weights from between your legs up to overhead

(B). Keep the momentum going into your next rep.

04/BURPEE OVER DUMBBELL

Now the killer. Place the dumbbells to one side, reach your hands down to the floor and kick back into a plank. Drop your chest to the floor (A), then push up to standing before jumping to the side over the weights

(B). Keep repping out burpees, jumping side to side. Enjoy your rest.