Warm Up - Punches/Squats/Star Jumps/Lunges/Punches

Choose a suitable dumbbell weight (5kg/7kg/10kg)

Set 1:
10 Shoulder Press
10 Bicep Curl
10 Crunches

30 secs rest

Repeat x3

Set 2:
10 Squats
10 Press Apps
10 Russian Twists

30 secs rest

Repeat x3

Set 3:
10 Bent Over Row
10 Skull Crushers (Triceps)
10 Leg raises

30 secs rest

Repeat x3