Target all your key muscle groups with this 40-minute dumbbell workout. You’ll go straight in with the weights, working on your arms, shoulders, back and legs in blocks 1 and 2. Block 3 is for your core, and you’ll finish with some cardio in block 4. You’ll be doing 3 rounds of 3 exercises in each block, and 10 reps for each exercise:

Block 1 – front squats, single into double arm rows and forward lunge presses
Block 2 – side lunges, press ups into climbers and renegade rows
Block 3 – double tap twist crunches, knee tucks and alternating toe touches
Block 4 – oblique hits, burpees into knee drives and marching on the spot.