Step 2

Go straight into the squat shoulder press, using 3kg dumbbells, so you maintain the intensity of the workout.

"Scarlett likes this move because it burns a lot of calories quickly," says Ramona. "It's a compound exercise, which lets you do two things at once if you're squeezed for time, using weights above your head and working your leg muscles."

Stand with your feet hip-width apart, your knees slightly bent, holding the dumbbells at shoulder height with your palms facing forward. Bend your knees to about 90 degrees or as low as is comfortable, making sure you lean forward slightly to balance the weight but without letting your knees go over your toes.

Pause then stand, keeping the weight through your heels and extending your arms overhead as you bring the weights together. Lower slowly back to the squat and repeat for 15 reps.