Do it as a circuit. 45 seconds on. 15 seconds off. Rest for 2 mins after each full round. Repeat 3 times. Should take 30 mins flat!
You'll need a pair of 7kg dumbbells, a 15kg dumbbell and a bench.
1. Flat Bench DB Chest Press - 7kg DB - lie on your back on a bench. Hold the weights outside your shoulders. Push Up to the roof. Easy right?
2. Decline Push Ups - feet on the bench, hands on the ground. You know what to do.
3. Bulgarian Lunges - 7kg DB - Your back foot is up on the bench, your other foot is flat in front of you. We usually do these on the box on the balcony. Adjust your pelvis. And watch your depth. Really lower down as low as you can before your knee touches the ground.
4. Box Jumps - Use the bench. 45 seconds. GO! **Make sure you get good depth before each jump and make sure you fully straighten your legs at the top.
5. DB Squat & Reverse Lunge - Your favourite! right? Use the 15kg DB for this bad boy. Cup it under your chin in front of you. BREATHE!
6. Single arm DB Row & Mountain Climber - Assume the push up position with a dumbbell in each hand. Without twisting your torso, lift one dumbbell off the ground towards you, keeping your elbow close to your ribs and pulling up in the row position, back down and lift the other one - now do a mountain climber. Repeat. We normally do this mountain climber with push ups. Not today.
7. DB Deadlift + DB Wide Row - We normally do this as a close row. First adjust your pelvis to flatten your back. Palms facing towards you. Slowly lower DB's down to your shins, at the bottom part of the movement, lift the dumbbells towards your chest but keeping your elbows wide and in line with your shoulders. Really focus on that squeeze at the shoulder blades. Lower the dumbbells back to your shins. Slowly standing up straight again. That's one. Repeat.
8. Plank - single leg - Just a normal plank, but lift one leg straight off from the start - switch legs half way.