First off I'm not going to get into warm ups or stretches, if you don't know any stretches you probably cant read, so I'm not going to waste any more time.

After a 5 to 10 min warm up and stretch, were going to start the basic routine. Its called the ten times ten. The ten times ten consists of 10 reps (number of times movement is repeated) and ten sets (number of times you do the repeated movements). So here's the routine 10 push ups 10 squats 10 jumping jacks 10 reverse sit ups then repeat 10 times, simple but effective.

Now i assume you know what push ups and squats are but a few of you aren't too sure on the reverse sit ups and the jumping jacks.

Jumping jacks are started from the top of a push up movement then quickly move to your feet and then quickly jump as high as possible at the same time bring your arms up over head straight up touching each other, don't worry about the small details as long as you preform that basic movement i say its a jumping jack.

Reverse sit ups are started with knees bent head at the top of a normal sit up arms behind ears now go down from that slowly and when you feel your about to hit the deck hold it for five to ten seconds and then go back to starting position. Its good to vary this movements by twisting the trunk to one side on the way down and repeating on the other side.

Once you find the routine easy add 1 more rep and 1 more set. Keep this up and either do it by itself or add it to your fitness routine.

Now you have the exercises time for the diet, check out this website for great info on nutrition, you wont be disappointed

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Brian is a certified personal trainer in the Uk