I feel very blessed to be in the position I am in the health and fitness industry. It has taken time, effort, vision and determination, but the rewards lie at the end of such things.

My ambition was always to achieve a status whereby I could make a really positive impact on the health, fitness and wellbeing of the most people possible. Through TV, the web and mass media, I have been able to make that ambition something of a reality.

The most important of my fitness tips for men


One of the spin-offs of having started to fulfill my ambition is that I get more and more people asking me, “What the best exercises are for getting in shape and then staying in great condition?” That is fine by me. If I wasn’t being asked, I’d be worried!

Of course people have different goals and aims and they are approaching these from different start-points in terms of their own physical condition. As a result it is not really possible to come up with a definitive one-solution-fits-all answer.

However, I always say that exercises you can do anywhere and pretty much at any time have to highlighted. Those that do not require equipment will always have the edge in practicality for the simple reason that not everybody has equipment at home or work, can get to a gym or even afford gym-membership.

And the solution is right with us all the time. The best weight of all – our body! I believe that bodyweight exercises are the best exercises that can help you reach great shape and maintain it effectively and efficiently.

Benefits of bodyweight exercises

Bodyweight exercises are easier on your joints and you can do them anywhere; whether you are inside or outside, at your house or at work. Space isn’t even much of a requirement, as just enough to fit your body standing up or lying down will be enough.

You don’t need workout wear or trainers to drop down and pound out a few push ups, or to reach up and perform pull ups and leg raises. There really is no excuse not to adopt some of these exercises throughout your day.

Anytime you can do an exercise that works your upper and lower body and your core, then that is always an efficient routine that works your body in a symmetrical, sound and sensible way! I think circuit training with bodyweight exercises – meaning working  one exercise station and moving to the next exercise station immediately with 15 to 20 seconds rest in between is the best way to train.

Here are some great exercises for all you men out there. These are ageless and have been proven to work time and again!

Fitness exercises for men_2

Obi’s bodyweight workout

Do 3 times a Week- Mon/Wed/Fri

Push-ups – 3 sets of 12 reps which works chest, triceps and shoulders

Wall-sits – 3 sets of 45 seconds which works the glutes, hamstrings, quads, calves

Dips – 3 sets of 15 reps which works the triceps and shoulders

Body squats- 3 sets of 25 reps which works the quads, glutes, hamstrings, quads, calves

Planks – 3 sets of 45 seconds each which works the abs and obliques

High Knees- 3 sets of 30 seconds each- which is a great cardio, legs and abs exercise

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans