Feel the burn in those arms and shoulders with this 30-minute session. You’ll need some dumbbells for some of the exercises, but you can use bottles of water or heavy books instead. In each block you’ll be doing 2 rounds of 2 exercises, followed by 1 round combining those exercises – each round is 30 seconds long:

Block 1 – walk outs and shoulder presses, then walkouts to shoulder presses
Block 2 – press ups and side plank reaches, then press up twists
Block 3 – up-downs and dolphins, then up-down dolphins
Block 4 – plank rows and kneeling woodchoppers, then standing dumbbell twists.