Work everything from your shoulders down to your legs in this 40-minute dumbbell session. You’ll start with some bodyweight exercises in block 1, before bringing in the dumbbells in blocks 2 and 3, where you’ll reduce the recovery period each time. In block 4 is all about the core, and you’ll aim to get quicker each round, until you give it everything you've got:

Block 1 – 10 squats, 5 walkouts, 10 press ups, 10 mountain climbers – 2 rounds, then 1 round of squat jumps, walkouts with knee tucks, press ups with shoulder taps, and alternate mountain climbers
Block 2 – 10 squat presses, 10 double arm rows, 10 reverse lunges on each side – 3 rounds
Block 3 – 10 floor presses, 10 Russian twists on each side, 20 leg raises – 3 rounds
Block 4 – 10 full body crunches, 10 flutter kicks on each side, 10 back extensions – 3 rounds.