The above video goes through all the exercises mentioned in the ebook except for the pull up - which are excellent if you have the strength. Exercises include the bodyweight squat (legs), push ups (arms, shoulders, back, core), lunges (legs) and sit ups (stomach/abdominals).

Bodyweight squats work the main muscles in your legs, your calves, hamstrings and quadriceps. Stand with your feet shoulder width apart and stick your glutes out (your butt) or you won’t be able to keep your feet flat on the ground when you bend down. You’ll find that you’ll be able to do a lot of these. I tend to do 3 sets, first one comprising 100, then 70, then 50. You’ll feel it the next day for sure!

Lunges or Power Lunges as Lanre demonstrates here work your glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilisers during this exercise. Vary these each week but keep the same technique for 3 sets. Do as many as you can each time with a short break in between. 

Main Muscles used: Back, glutes, legs, arms, shoulders and trapezius.

The deadlift is probably the best movement in terms of developing round, strong, glute muscles. On ascension, at the sticking point, the glutes are bought into play and can be squeezed at this point for a maximal contraction. Deadlifts also work all the surrounding hip/pelvic muscles.

STEP ONE: STANCE

Stand shoulder width apart, grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar. Either an overhand or an under/overhand (one hand over, one hand under) grip can be used. The under/overhand grip is preferable in most instances.

Muscles Worked: Glutes (butt), hamstrings, calves, quadriceps, core (as stabiliser muscles). The core muscles comprise the rectus abdominus which are your main abdominal muscles. Also your obliques or external ab muscles. The erectro spinae or lower back is also strengthened or injured if not done so correctly. Be careful to never sacrifice form.

Form: Stand straight with feet shoulder-width apart. Position a barbell low on the back of your shoulders and grasp the barbell with your hands close to your shoulders. Bend down by flexing your knees forward slightly and pushing your hips back until your thighs are parallel with the floor. Keep your knees in line with your feet and don't let your knees go past your toes. Extend your hips and knees to stand and return to the starting position.

Main muscles worked by the plank are the abdominals; rectus abdominis) and the transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Stabilising muscles contracted include the obliques in your waist, your hip flexors, your quadriceps in your thighs, the pectoralis major in your chest, and a group of muscles covering your ribcage called serratus anterior, or “boxer’s muscle.”

Hold the plank for a minute without sinking your lower back to avoid injury. You can mix them up by raising your legs either one at a time or alternately. If you want to go nuts, raise your arms out in front as well. You'll be dripping in no time.

Sit ups work all your abdominal muscles when you vary the actions from week to week. The important thing to remember with sit ups is not to strain your neck or back. There's no need for anyone to hold your feet down and the most effective sit ups are done slowly and up to about 45 degrees. Do as many as you can comfortably and aim for 3 sets. Never lose form so don't push it.

Note: Don't be thinking that doing countless sit-ups will reveal your abs! They will indeed build your abs, but the only way to reveal them is to burn fat around your belly - for which training the largest muscle groups is most effective, combined with steady-paced cardio and high intensity interval training. It's more fun to work the abs/core in exercises like the bear crawl or plank hold.

Push ups are a great compound exercise. They work all the muscles in your back, shoulders, triceps and to some extent your biceps. Do 3 sets, each time doing as many as you can to failure. This will vary a lot according to the individual. You can mix them up between hands shoulder width apart, wide handed and diamond.

Muscles Worked: Side deltoids and trapezius muscles and also your front delts, rhomboids, and teres minor as stabiliser muscles.  Simply put, it's they're excellent for your shoulders and upper back if you want to achieve the triangular appearance with large shoulders and small waist.

Use appropriate weights to do 3 sets; first 12-15 reps, then 10-12, then 6-8 for maximum strength gaining effectiveness. Keep your back straight with one foot in front to balance leaning forward and raise the dumb bells to chest height.

Muscles Worked: Back, shoulders, biceps, legs (quads and hamstrings)

Use appropriate weights to do 3 sets; first 12-15 reps, then 10-12, then 6-8 for maximum strength gaining and fat burning effectiveness. Do in a controlled manner and maintain good form at all times. Never compromise form!

Muscles Worked: Back, shoulders, biceps, chest.

Resistance bands are an excellent way to tone muscles, not so effective at building muscle as the resistance is never as much as you'd achieve with weights. You can vary the exercises as you'll see and work a number of muscle groups at the same time making them a good compound exercise.

Muscles Worked: Arms, shoulders, traps, neck, core, thighs, hamstrings, calves, wrists, hands and feet! That's not to mention the anaerobic benefits. (Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

The Bear Crawl is the MMA fighters, wrestlers, fighters, martial artist best friend. Bear Crawls work the body the way every athlete needs. Get Bear Crawling! You'll need lots of space. If you want to attract some attention from your neighbours your front yard would make a great spot.

Muscles Worked: Arms, shoulders, traps, neck, core, thighs, hamstrings, calves, wrists, hands and feet!  That's not to mention the anaerobic benefits (except I just have).

As if the bear crawl didn't challenge enough muscles, here Lanre mixes is up with push ups and plank holds. Do 3 sets for 2 minutes a time and see how you get on. You'll need lots of space!

This is a montage of the bear crawls, standing weights and sit ups performed by Lanre as a routine you can do to work all muscle groups in quick succession. Great for confusing the muscles and getting maximum testosterone release and explosive muscle growth.

Muscles worked: Shoulders, Back, Triceps, Core, Legs.

Lanre demonstrates a variety of push ups in this video in which he uses a ball to mix up the routine. This encourages additional stabiliser muscles to be used and is an effective muscle confusion routing.