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.
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."
6/ The cobra
The prep: Lie face down on the floor with your arms behind your hips. Activate the core and tense your glutes.
The move: Lift your chest off the floor, and lift your arms up and back towards the hips, rotating the thumbs towards the ceiling. Pause at the top of the lift for a moment, then return to the starting position. Do this for 1-2 minutes, rest for 30 seconds then repeat. And again, for a total of three sets. "this is the best static back exercise there is," says Tim. "It conditions the whole back for future bending and is great rehabilitation for any old back injuries. And it's a great tricep and deltoid [back muscles] workout, too."
7/ The tricep dip
The prep: With a chair pressed up against a wall, assume the position above. Keep feet together and your arms in line with your body.
The move: Bending the arms, lower the body until the shoulders are just above elbow height, inhaling while you do this. Straighten the arms to get back to where you started, exhaling as you do. Do three sets of 15-25 reps, with a minute's rest between each set. "Brutal, but brilliant," says Tim. "This will work the Triceps and shoulders. Do it slowly to really make your arms burn."
8/ The prison squat
The prep: Stand upright with your body aligned, hands behind your head and fingers interlocked – but do not press them into your head/neck.
The move: Activate your core, and allow yourself to steadily drop into a squat position – aim for three-second descent. Once down, extend your hips, knees and ankles to a standing position. Do this 25 times, rest a minute, then do two more sets of 25 each. "Hard work," says Tim, "but it'll increase muscle in the thighs and buttocks. And ladies love a toned butt."
9/ The quad stretch
The prep: Stand tall, one hand on the wall, the other grasping an ankle.
The move: Activate your core, keep one hand on the wall and the other hand on the ankle, and hold for 30 second. Says Tim: "This one focuses on the quadriceps. If you have a good, flexible thighs, all the lower-body exercises will benefit."
10/ The pull-up
The prep: You need something sturdy to hang from for this one, so scout the house/fire escape/local park for inspiration. Grasp the bar with your arms roughly 60cm apart.
The move: Pull your body upwards – ideally up to the chin. Lower body and repeat 8-15 times. Rest one minute and repeat for a total of three sets. "A true test of upper-body strength," says Tim. "The first time blokes who don't go to the gym try this they don't manage more than six or seven, but it all comes with practise and this works wonders for the lats in your back and your biceps. This is the one that will help give you that much desired V-shaped taper."