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Part 14: The final piece of the series,foam rolling. Looking after your body and muscles is a very important part of any workout plan, foam rolling is just one part of this and will work well when done alongside yoga and stretching.
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Part 13: Skipping (Jump Rope), this is an outstanding exercise which is quite tricky to do if you are a newbie. So grab a rope and give it a go.

Part 12: The Russian Twist has quite the controvertial name now, however the exercise still is one of the best core builders out there.
Performed with or without a weight the exercise is one that you can feel working your body from the first motion.

Part 11: Deadlifts are an excellent exercise for the lower body. Take care of your back and don't try to lift to much weight.

Part 10: Lat Pulldowns, great for developing the upper back muscles. Don't roll backwards when performing the movement and make sure you have a useable weight amount.

Part 9, Static Stretches. Flexibility when exercising is vital for injury prevention, simple stretches such as these will give your body the edge when you are doing resistance work or a bit of cardio.

Part 8, Bicycle Crunches. A fantastic exercise for your abs, give them a go and feel the workout.

Part 7, Lunges. Be careful with this one of your knees are a little dodgy but if you can do them you'll get a great leg exercise.

Part 6, The dumbbell shoulder press. A great muscle building exercise but don't go mad with the weight initially, build up slowly and see excellent results.

Part 5, Running on a treadmill is often the mainstay of cardio when your at the gym, if you develop good practises for warm up and pace yourself you should see excellent results.

Part 4, The Plank. Always a classic exercise which is simple but difficult to do. If you get the shakes just go with it, your core will benefit from your tenacity.

Day 3, Squats are always harder than they look but they are great for working the legs.

Give them a go and build them into your routine, you won't regret it (well maybe you will the morning after the first attempt).

Day 2, the bench press is an excellent way to begin to develop your upper body strength but be careful not to over do it. Remember form is very important and it will go sideways as you tire, always lift what is comfortable rather than lifting to much weight. Better to build up slowly than injuring yourself and having to start from scratch.

Starting at the gym or simply trying to improve your fitness can be quite daunting, let us try to help. We are going to be putting out 14 daily steps to fitness which should help you to get a basic plan together.
The main message is to stick with it, once you get started and just keep turning up your fitness will improve and you will feel great.

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