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.

Squat presses - Start with your feet hip-width distance apart and your hands in front of your chest. Slowly lower yourself into a squat position, pushing back into your heels and making sure your knees are in line with your toes. As you come back up raise your arms above your head and return to your starting position.

BEGINNERS EXERCISE

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