3. Running Man

Ideal for: Cardio-vascular system, fat burning, legs and buttocks.

The running man exercise is very dynamic and it takes practice before it can be done for long durations.
Start with your right arm and right leg forward, left leg and arm behind, as though you're running. Jump and swap sides. Repeat.

If after a few days you are comfortable with the above session try to increase the exercise and rest times by 10 seconds at a time.

At an advanced stage this exercise can be done for one minute intervals or combined with other fitness work-outs to give you a maximum workout.

4. Crunch

Ideal for: Abdominals

The crunch is one of the main exercises people use to improve their core strength and develop their six pack(!!).

Lie on your back with your knees bent and heels together and close to the body. Rest both hands by your ears with your elbows pointing sideways away from the body. Keep the chin pointing to the ceiling and contract the abdominals (stomach muscles) as you lift your shoulders off the ground in a controlled way. Return to start position and repeat.

It's important that your lower back doesn't leave the floor during this exercise. Also make sure your chin stays pointed towards the ceiling, don't pull on the head or flex the neck and make sure the elbows stay pointing sideways away from the body during the exercise. This will help you avoid doing any damage to your neck or back.

5. Opposite Arm and Leg Raise

Ideal for: Core stability, abs, back, buttocks and legs.

Kneel down on all fours with your palms flat on the ground and fingers pointing forwards. Your wrists should be directly beneath your shoulders and knees below your hips.

Look down at the floor and raise your left arm and right leg extending them so that they form a continuous straight line from hand to foot through the spine. Hold this position for 3 seconds and then lower back down.

Repeat swapping arms and legs so that you do 10 raises for each alternate arm and leg position.

It's important to make sure that your pelvis doesn't tilt to one side or that your head isn't lifted in any way.

6. Alternate Leg Raises

Ideal for: Abs, hips and lower back.

Lie on your back with your arms by your sides and legs flat on the ground. Breathe in and concentrate on trying to pull your abs in towards your back.

Now breathe out and at the same time lift the straightened right leg off the floor until your toes are above your hips. Hold this position for 2 seconds and then lift the straightened left leg in the same way, until it's level with the right leg.Hold for another 2 seconds and then slowly lower both legs together back to the start position.

Try to do 5 with the right leg leading first and then try 5 with the left leg leading.

You're over half way through the workout now, see the next page for the rest of it.