If you want a simple way to get a better body, you'll find exactly what you need here. This workout contains 18 exercises that require either no equipment or simple kit found in any gym. It will burn calories and stabilise joints to help you build new muscle, reduce fat and increase your fitness, giving you a body fit to be displayed on any beach in the world. It's an ideal starting point for people who want to build a new body, and you can go on from this to the other muscle-building workouts on the Men's Fitness website.

Do workouts A, B and C once a week each, leaving at least one day's rest between each. Warm up by doing five minutes on a cardio machine, then do light sets of press-ups and bodyweight squats to raise your heart rate and get your muscles working. Leave one minute's rest between sets and two minutes between exercises.