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Man on the move? Try Luke Grainger’s quick-fire circuit for a full-body workout that can be crushed in 30 minutes or less

Round 1: 45 seconds on each exercise (1-10) with 15 seconds of rest between each exercise

Round 2: 30 seconds on each exercise with 10 seconds of rest between each exercise

Round 3: 15 seconds on each exercise with 5 seconds of rest between each exercise Rest for 60-120 seconds between each round


Muscle groups worked: Delts, Traps, Triceps, Quads, Glutes, Hamstrings and Core

Start by holding a pair of dumbbells in each hand with your arms bent and the weights just above your shoulders (palms facing your ears)

With your elbows pointing towards the floor, bend your knees, keep your chest up and get down into a deep squat

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