Fitness influencer and personal trainer Courtney Black has teamed up with Women’s Health UK for an exclusive 7-day gym workout plan to suit all levels, starting with this 20-minute full-body and core workout.

It will take you just 20 minutes, and Courtney will advise on progression and regression options (i.e. how to make it harder or easier). If you’ve got the equipment, the workout can also be done at home. Here’s everything you’ll need, and the full workout breakdown:

Equipment needed:
1 x weight plate (5-10kg, depending on your fitness level)
1 x pair of dumbbells (4-8kg, depending on your fitness level)
1 x bench (or chair)

The formula: 2-min warm-up + 1 round of the workout (45 secs on, 15 secs rest per exercise) + 2 min 30 sec cool-down.

Warm-up:
Jog on spot, 30 secs
Walk-outs, 30 secs
Squat to stand, 30 secs
Side ball slams, 30 secs

Workout:
Perform the following exercises once through, for 45 secs, with 15 secs rest between each exercise
Thrusters
Deadlifts with bent-over row
Devil press
Single-arm reverse lunge with shoulder press (left)
Single-arm reverse lunge with shoulder press (right)
Weight plate squat with halos
Bulgarian split squat, using bench (left)
Bulgarian split squat, using bench (right)
Renegade rows
Plank
Chest press to sit-ups
Leg raises
Single-arm thruster with windmill (left)
Single-arm thruster with windmill (right)

Cool-down:
Lizard lunge with rotation, 30 secs
Hamstring stretch (left), 30 secs
Hamstring stretch (right), 30 secs
Lower back rotation (left), 30 secs
Lower back rotation (right), 30 secs
For the rest of the 7-day challenge, Courtney has put together two more workouts (one upper and one lower-body), and prescribes you a form of LISS, or a rest day on the other days. You can view the full schedule on the WH website: [ Ссылка ]

You can find the other workouts on the WHUK YouTube channel as and when they land: [ Ссылка ]

Let us know how you get on in the comments below 👌

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