Focus: strength. Duration: 17 minutes. Props: heavy weights. Level: Moderate or Advanced

Let’s load our bones! To stimulate your bones enough that they increase their density, you need to add heavier loads. This circuit workout includes 3 key exercises (deadlifts, goblet squats and overhead press) – you can start with lighter weights to master the movements with good form, and progressively increase the weights over time to continuously challenge your bones and muscles. Note: you will usually be able to max out heavier weights in the deadlifts than in the squats and certainly more than in the overhead press. Only go as high as you can maintaining a straight back (no rounding!) and without pain.