We earn a commission for products purchased through some links in this article.

Grab a pair of dumbbells and a box to jump over, then hold onto your faces for an all-out sprint. Can you beat Mr PMA’s time of 7:17? Let's find out

Three exercises, two rounds, full send: that's the name of the game with this fast and furious workout from our MH Elite coach Faisal Abdalla.

Ready to have a go? Work your way through two rounds of the below circuit, resting only when you notice your form starting to break down – you can also see it being done by Abdalla here.

FYI, Abdalla completed the circuit in a time of 7.17, so if you think you have what it takes to beat one of our elite trainers, now's your chance to prove it.

Complete the following circuit twice.

How: Drop down into a press-up position holding your dumbbells and perform a burpee. As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead. Lower under control and repeat.

How: This exercise can be done with a box or with a set of dumbbells, but if you're using a barbell then place it down next to you. Step back and hit the deck, lowering your body until your chest touches the floor. Stand back up and jump powerfully over the bar – to really put air between your feet and the bar, drive through your hips when you take off. That’s one rep. Then, drop to the floor and do 14 more.

How: Stand up and hold your dumbbells at your side. Hinge at the hips to lower them to the ground. Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders. Stand up straight, then lower under control and repeat.

How: You know the drill.