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

You will complete intervals of increasing durations 30 seconds on, 30 rest, 2 x 30 seconds on, 30 rest, up to 6 exercises. There are 2 accumulator rounds.

You will require dumbbells to complete this workout, loop resistance bands are also used but alternative options are provided.

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