This 30-minute workout is the third instalment of Val’s PUMP strength training series and focuses on developing the lower body and the core strength. The workout is structured around a shorter series of exercises that all focus on amplitude and volume to be as effective as possible for participants.

Val makes use of one heavier (15 lbs) dumbbell for the lower body and one lighter dumbbell (10 lbs) to target the core. As always, these are subject to each person’s level of expertise and participants should feel comfortable swapping to a lighter/heavier weight mid-set as necessary.