The Men's Fitness Body Focus workouts target each part of your body in turn. Work your way through the series and you'll develop strength and muscle mass across your body.

As well as tuning up the smaller stabilising muscles around your wrists and ankles, these workouts will target the larger, mass-moving muscles in your lower limbs so that when the crunch comes, they won't let you down. As well as protecting your body against injury, by maximising the muscle workload you can unlock a new level of growth and take the bigger muscles up the chain along with them for a stronger, fitter body.

How to do this workout
Part 1 of the calves and forearms workout is a triset, which means you should do the required number of reps for exercise 1 then move immediately on to exercise 2, then exercise 3. You should then rest for two to three minutes before repeating the triset. Warm up with ten easy minutes on a rowing machine.