This week’s workout uses one pair of dumbbells and any piece of cardio equipment. It will help you to improve your cardio fitness, muscular tone and endurance as well as burning body fat. Perform all the exercises back to back using the same pair of dumbbells throughout.

Warm up: Spend 5-10 minutes warming the body up with a mixture of light cardio, mobility exercises and stretching.

Squat curl and press: 12 reps

Reverse lunge: 10 reps per leg

Side lunge: 10 reps per leg

Renegade rows: 12 reps

Press ups (keep your hands on the dumbbells): 12 reps

Russian twists: 12 reps

At the end of the dumbbell circuit pick a piece of cardio equipment (if your training at home you could do a bodyweight exercise such as burpees, squat thrusts, skipping etc). Do 20 seconds of work (so for example if you are using a cycle perform a 20 second sprint or 20 seconds at a high resistance) followed by a 10 second rest period. Repeat this for 4-5 minutes.

Perform 3 rounds of the dumbbell circuit and cardio intervals.

After your last circuit is completed then spend 5 minutes cooling down and stretching. Hope you enjoy it and feel free to post on the site how you get on

Below is a video of a sample round of the dumbbell circuit.

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