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Using just a pair of dumbbells, you'll be squatting, pressing and rowing

This heavyweight dumbbell circuit is ideal for days when the gym is packed out, but you don’t want to resign your efforts to lightweight pump work, or a trot on the treadmill.

Using big compound lifts that pack a punch, you’ll be able to reach further up the dumbbell rack, shifting some serious tin. Hitting your chest, back and legs, alongside a dose of core building goodness, it's your no-fuss ticket to full-body strength and size.

Spend time doing a warm-up, then work your way through eight rounds of the following, pausing just long enough to keep your form sharp between movements, before resting for two minutes at the end of each round.

Drop into a plank position, with your core tight and hands on your dumbbells (A), bend your elbows to slowly bring your chest to the floor, counting to 3 on your way down (B). Keep your elbows close to your body as you push back up explosively.

Renegade row x 10 (5 EACH SIDE)

Push-ups in the bag, remain in your plank with both hands still on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side. Alternate back and forth for 10 total reps.

Next up stand upright and arrange your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.

After your final deadlift, leave one bell on the deck and lift the other up, securing it close to your chest, beneath your chin (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up with intent before repeating.