One pair of dumbbells 6 exercises, 4 rounds Exercises: Pushups Lateral raises Bicep curls Overhead tricep extension Frontal raises Bent over rows Round 1: 6 reps Round 2: 8 reps Round 3: 10 reps Round 4: 12 reps ——— Get a structured, progressive workout programme designed to increase your fitness, build muscle and burn fat. Get your plan now with a 7-day free trial on The Body Coach App http://bit.ly/thebodycoachapp ——— Follow me here: Website • http://bit.ly/thebodycoachapp Instagram • http://bit.ly/BodyCoach_Instagram Twitter • http://bit.ly/BodyCoach_Twitter FaceBook • http://bit.ly/BodyCoach_FB TikTok • http://bit.ly/BodyCoach_TikTok Pinterest • http://bit.ly/BodyCoach_Pinterest

You’ve tuned into the OLD FASHIONED Challenge, broadcast in Black and White! We’ll be taking you through the classics. Squats, Star jumps and Push-ups. Things are going to get colourful for the ACTIVATE! Featuring music from Bam Music. ------------------------------------------- About Activate: Activate is a fun, accessible animated series aimed at getting kids moving. It's been co-created by Joe Wicks and Studio AKA, the BAFTA-award winning studio behind ‘Hey Duggee’ Activate aims to make fitness fun and spark a love of movement in children, by bringing together bright and energetic new characters animated by Studio AKA, as part of a new partnership to reach kids, schools and families across the country. Each 5-minute episode offers a burst of movement, fun and energy which can be transformational for mental and physical health – getting hearts pumping and minds engaged.

Get ready for a display of footballing excellence with the Football Challenge! We'll kickoff with Toe Taps, then Knee Smashers, followed by Kickers. Have you got what it takes for the Activate!? Featuring music from Gala. -------------------------------------------- About Activate: Activate is a fun, accessible animated series aimed at getting kids moving. It's been co-created by Joe Wicks and Studio AKA, the BAFTA-award winning studio behind ‘Hey Duggee’ Activate aims to make fitness fun and spark a love of movement in children, by bringing together bright and energetic new characters animated by Studio AKA. Each 5-minute episode offers a burst of movement, fun and energy which can be transformational for mental and physical health – getting hearts pumping and minds engaged.