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Blending a heavy D-ball lift with body-weight staples, this fast, functional fitness challenge will leave you pumped and primed

Aiming for 50 ground-to-over-shoulders is a daunting task, but this workout ups the ante by throwing in a little extra. Start a running clock and do one press-up and one body-weight squat at the start of every minute, before racking up as many reps as you can with the D-ball. Each new minute, add an additional rep to both moves. Can you make it to 50 lifts before the 60 secs are swallowed up by body-weight moves?

Hit the deck and assume a strong plank position with hands stacked beneath your shoulders. Lower your chest to the ground before driving back up explosively. Next, jump to your feet, place them shoulder- width apart and drop down into a deep squat. Stand back up with intent and get ready to ball.

With a press-up and squat in the bag, stand over your ball, squat and roll it from side to side, working your hands underneath. Drive through your feet to deadlift the ball before dropping it into your lap and squatting down. From here, wrap your arms around it and stand, using your momentum to roll it up and over your shoulder. Repeat, keeping an eye on the clock.

Work your way through as many D-ball reps as possible until the clock rolls over into a new minute. At this point, drop your ball and make your way to the floor for another round of press-ups. This time, hit two reps before standing tall and hitting two squats. Grab your ball and immediately get back to work, racking up those reps. Try not to lose count…

Keep chipping away at those 50 reps. As each new minute rolls around, stop for the scheduled press-ups and squats, adding an additional rep every 60 secs, before recommencing the ball games. As time ticks on, the body-weight work is going to eat further into each minute, not only leaving you less time to get that ball up, but also compounding the fatigue on your upper body and legs. Can you beat the clock?