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.

The second workout slows down the pace but increases the weight with big, muscle-building movements to improve your hamstring strength during the concentric, or shortening, phase of the contraction.

How to do this workout
Parts 1 and 2 are designed as separate workouts to be done on different days. Leave two or three days between each one to give your muscles time to recover properly. Part 2 is a regular, single-set workout so rest for a minute between sets and two to three minutes between exercises. Warm up with five minutes on a treadmill and some press-ups.