Get ready for 30 minutes of total-body strengthening and conditioning. In blocks 1 and 2 you’ll do 12 exercises back to back, wtih 30 seconds of work and 10 seconds of rest for each. And in block 3 it's as many rounds as possible (AMRAP) for everyone’s 4 favourite exercises:

Block 1 – squats, push-ups, reverse lunges, 3 stance squats, plank shoulder taps and toe touches, bicycle crunches, broad jumps with back shuffles, mountain climbers, plank jacks, kick throughs, crunches
Block 2 – squats with crunches, side lunges, cross body mountain climbers, crab walks, glute bridges, curtsy lunges, planks, kick ups, Russian twists, split squats, punching on the spot, seated ab rows
Block 3 – AMRAP of 4 exercises in 5 minutes: burpees, push-ups, squats and crunches.