Twenty minutes, three rounds, no gym.

Warm up (4 minutes)

Skip for a minute, then two rounds of slow squats and arm circles.

The circuit (3 rounds)

  • 12 banded squats
  • 10 dumbbell rows each side
  • 12 glute bridges with a mini loop
  • 30 seconds of skipping

Rest a minute between rounds.

Cool down

Two minutes on the foam roller for your back and legs.