POWER (HALF) HOUR

Get fit in 30 with this all-encompassing dumbbell circuit

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This 30-minute dumbbell workout was created by personal trainer, running coach, fitness consultant and co-founder of Track Life Ldn, Omar Mansour. It's designed to challenge all the major muscles in your body - typified by the opening exercise, which will test your quads, hamstrings, glutes, shoulders, core stability and proprioception.

• Complete the exercises as a continuous circuit.

• Perform each dumbbell exercise for 60 seconds.

• Rest for a maximum of 15 seconds between exercises.

• Complete 3 rounds in total, with a 60-second rest between each round.

REVERSE LUNGE TO PRESS

Muscles targeted: Quadriceps, adductors, glutes, core, upper back, shoulders

• Start with your feet hipwidth apart. Rack the dumbbells at shoulder height, keeping your wrists straight.

• Drive one leg back into a reverse lunge, dropping the back knee down towards the ground and creating a 90° angle with the front knee.

• Let the back knee come to just above the floor.

• Keeping your core braced at the bottom of the movement, then press the dumbbells overhead.

• As you stand up out of the lunge, bring the dumbbells back to shoulder height.

BENT-OVER ROW

Muscles targeted: Lats, rhomboids, mid and lower trapezius, biceps

Hold a dumbbell in each hand (palms facing in towards your body), just wider than shoulder-width apart.

Let the dumbbells hang with your arms extended.

Push your hips back, keeping a soft knee bend, until your torso is parallel with the floor. Keep a straight spine.