1/ The bridge
The prep: Lie on your back with knees bent, feet flat and arms at your side. Draw your belly button inwards (this is called 'activating the core') and squeeze in your glutes (arse cheek muscles).
The move: With core still activated and glutes squeezed, lift hips off the ground to form a straight line between the knees and shoulders. Hold, and return to floor. Pause a second, then repeat – six times. It should take two seconds to raise, 15 seconds to hold and then two seconds to get back down. Do two sets, with a 30-second rest between each set. "This is more good news for your abs," says Tim. "It's the kind of exercise American rappers use, and if you want to go ab-mad add some crunches."
2/ The calf killer
The prep: Stand near a wall and bring one leg forward for support. Use your upper body to lean against the wall. Your outstretched leg should form a straight line with your body.
The move: Shift forward from the ankle joint until you feel a stretch in the calf. Hold for 20-30 seconds, and repeat for three reps. Says Tim: "This looks easy and is a gentle start, but you'll know you've done it the day after and in a month your calves will be like stone."
3/ The pec flex
The prep: Stand against a wall and form a 90º angle (see above).
The move: Activate your core and slowly rotate your upper half away from the arm which is on the wall – stopping when you feel a slight stretch in the back of your shoulder. Hold this for 20-30 seconds, and repeat three times. "I prefer this to ab crunches, as it's less stressful on the body but just as effective," says Tim.
4/ Push-ups
The prep: Surely you don't need us to help you with this one…
The move: Lower the body, flexing only at the elbows, and keep a 'neutral' spine – shoulder blades together, head up with chin tucked in. activate your core and aim for 15-25 repetitions, take a break for one minute, then repeat. Do three sets in total. "the classic,” says Tim. "no wonder they still use this in the army. It works on so many muscles, and your chest, deltoids and triceps get an incredible workout."
5/ Lashing the lats
The prep: Kneel on the floor, legs evenly spread with your back and shoulders forming a straight line.
The move: Keeping your head down, with one arm at a time, reach out, turn the palm up and push your lower back up. When you feel the 'resistance' barrier, hold for 20-30 seconds. Repeat three times, rest for a couple of minutes and then repeat. And again, for a total of three sets. "I love this one," says Tim. "It's really easy to do but it's a great workout for your lats and shoulder muscles."