We wave good-bye to the Friday Challenge series with a vicious test of strength and cardio.

Here's how to do all the moves in the 52nd (and final) Friday Challenge.

If you've got good strength endurance, you're going to do well in this three-move dumb-bell challenge.

Here's how to do all the moves in the 51st Friday Challenge.

The Friday Challenge is 50-weeks-old and to celebrate we've created a tough timed plyometric test for you to do.

Here's how to do all the moves in the 50th Friday Challenge.

It's surprising how much of a workout you can get in two minutes. Try the 49th Friday Challenge to see what we mean.

Here's a step-by-step guide to all the moves in the 49th Friday Challenge.

The kit-light nature of this presstastic Friday Challenge makes it perfect for home workout fans.