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Perform two circuits of exercises, each one for 40 seconds, with 20 seconds rest in between. Complete as many repetitions as possible in the time.

2. Shoulder press. Stand with your feet shoulder-width apart, and keeping a straight back press the weights (2.5kg for women, 4-8kg for men) above your head. Don't lean back. For a third, strength-building circuit, perform the exercise more slowly - up for a count of two, down for a count of three - for 30 seconds.