This workout focuses on strength, technique and control. Each repetition of movement is ten seconds in duration each way. You can work as hard or as easy as you want depending on the weights you choose. There is a cardio burst between every set of resistance exercises.

Duration: approximately 43 minutes

Equipment needed: 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.