We don't all have the time to look like the Rock or perform like a gymnast, but with a few minutes twice a week we can gain a few years back, look and feel great - and it need not cost the earth.

Bent over dumbbell row - Start with your knees bent and hinge forward from your hips. Keeping your back straight let your arms hang in front of you and then pull them towards you squeezing your back muscles and keeping your elbows close.

BEGINNERS EXERCISE

Warm up
Squat presses
Bicep Curls
Tricep Extensions
Bent over dumbbell row
Lunges
Chest Press
Cool down