This is a high intensity workout that has dynamic side squats, pop squats, uneven push ups, cardio for your upper body and the all-important core exercises. Get your heart rate up with this one.

Duration: approximately 48 minutes

Equipment needed: 0.5 – 1 kg dumbbells

At all times ensure correct technique. If you fatigue, and your technique is compromised, either regress, or cease, the exercise, and resume when you are sure you can perform the action correctly.