Floor crawler
2 min
3 x 30sec
Straight in at the deep end: get down on your hands and knees, holding two dumbbells. Crawl forward, lifting the weights as you go. This simple move will torpedo fat, bringing your abs to the surface.
Crunch-press
3.5min
3 x 25 reps
This works your core and shoulders simultaneously. Lie on a Swiss ball, dumbbells at your hips. Push the weights overhead as you crunch up. Stabilising your body on the return will intensify the calorie cut.
Swimmer's band-pull
2.5min
3 x 14 reps
Attach a resistance band to a fixed point in front you. Bend forward and pull it toward you, elbows bent as if practising the front crawl. This hits you square in the lats and shoulders.
Renegade press-up
2min
3 x 10 reps
Sink into a press-up, hands on dumbbells. Follow each press-up with a one-arm row, alternating sides, to target your chest and back. The push-followed-by-pull movement will broaden your torso quickly.
Dumbbell swing
2min
3 x 12 reps
Now for a deep fat-burner. Bend your knees and hold a dumbbell between your legs. Swing it above your head, thrusting your hips. This should really fire your glutes; don’t let your arms do all the work.
Dumbbell squat jump
3min
3 x 16 reps
Holding a pair of dumbbells, squat until the weights kiss the floor, then jump, driving your arms up. This destroys calories and builds your shoulders. Time! Swimmers come in, your 15min are up.