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.

If you want a strong, balanced body you need to pay careful attention to your hamstrings. Whenever you bend your knee, lift your leg up or push it backwards you use your hamstrings. So that includes walking, running, swimming, cycling, climbing - and just about everything else too.

The first of these two workouts uses lighter weights or the resistance of your own body along with faster movements and a plyometric training input. This makes the muscle stronger during the eccentric, or lengthening, phase of its contraction and works it along its full range of motion, reducing the shortening effect of training.

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 1 is a triset, which means you should complete all three excercises without pausing, then rest for two to three minutes before repeating the triset. You can add the workouts into a longer gym session or focus on the three exercises. Warm up with five minutes on a treadmill and some press-ups.