Fitness Mantra "Your Guide to Total Fitness"

This area is often overlooked by men. It is extremely important to stretch as it opens up the worked out muscles, preventing stiff joints and soreness.

Toe Touch

Stand and slowly bend forwards from the hip reaching down for your toes. Hold on to your legs without bouncing.

The stretch should be held for 20 seconds.

You should feel it in your back, hips and back of the legs.

Stand and link your fingers behind your hips. Raise the arms as high as possible pushing the chest out to the front.

Hold for 20 seconds.

Back Stretch

Link your fingers to the front. Now push the hands forward and round your back towards the back wall. Feel the stretch all over the back.

Quadriceps stretch

Lie on your tummy. Prop yourself up on your elbows. Push the elbows into the floor and backwards while pulling your torso forwards and upwards. Feel a stretch in the tummy.

Relax with your face turned over to one side for 2-3 minutes relaxing your breathing.

1. Squat: Works the thighs, hips and calves.

Stand with your feet a little more than hip distance apart, toes and knees facing forwards. Link your fingers and raise your arms forward to about shoulder height for balance. Now slowly, push your hips back and lower yourself till your hips and knees are in a straight line. Imagine that you are trying to sit in a chair placed far behind you. Press your heels into the floor, squeeze your hips and thighs and push yourself up to standing position, but don't lock your knees.

Do one set of 16. Rest and repeat.

2. Push Ups: Works the chest, triceps and shoulders.

Lie on your tummy. Place your hands wide apart, in line with your shoulders, elbows bent and fingers facing forwards. Now push yourself up on your toes. Your body should be in a straight diagonal line from head, shoulder, hips to toes. Arms will be straight but not locked at the elbows.

This is the start position.

Gently bend your elbows and lower your chest towards the floor, all the while maintaining your body in a straight line. The back should not sag downwards. Once you go as low as possible, "push up" to the start position.

Do one set of 16. Rest and repeat.

3. Bent Over Rows: Works the large back muscles, back of the shoulder and biceps.

Get into a lunge position, Dumbbells in both hands, hanging down by your sides. Bend your elbows and pull them upwards and backwards in a rowing motion. Slowly lower the arms back to start position.

Do one set of 16, rest and repeat. The 5 kilo dumbbells might seem a bit light, in case of which try a heavier pair.