The aim of this quickie workout is to improve cardio fitness, bone strength and increase muscle mass.

You will complete 8 rounds of 3 exercises, the third exercise is a fast tempo cardio! 45secs/45secs/15secs work and 30secs rest.

You will require dumbbells to complete this workout PLUS a medium resistance band can stay above the knee throughout if you like.

Take regular rest and water breaks throughout the session. Enjoy!