Put your legs to work with this 30-minute dumbbell session. Use the weights for a range of squats and lunges in blocks 1 to 3, then use your bodyweight for some floorwork in blocks 4 and 5. You’ll be doing 2 rounds of 2 exercises in each block with 10 reps for each:

Block 1 – wide, normal and narrow squats, and reverse lunges with kickbacks
Block 2 – sumo squats with pauses followed by regular sumo squats and alternate lunges
Block 3 – 10 side squats and 10 static lunges on each leg
Block 4 – glute bridges and single leg bridges
Block 5 – fire hydrants into donkey kicks and kneeling leg raises.