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

A mix of strength and cardio exercises. It is 45 mins long including a warm up and cool down. 50 seconds work, 15 seconds rest. 3 rounds of 4 exercises repeated x 3 plus a final round of 6 exercises x 1.

You will require dumbbells to complete this workout.

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