Rule One

Make functional strength part of your lifestyle: walk to the train station, take the stairs and take two at a time using your glutes to lift your body, dig the tree out yourself, on holidays hike to the top of the mountain, carry your kids on your shoulders…and squat, don’t hire a gardener. With our first world problems the harder path is often the best. As much as possible use your body to do stuff that is difficult.

Rule Two

Workout anywhere: With functional strength as your platform for exercise you have no excuses not to work out. Many exercises are body weight based or can be done using common home or hotel room furniture. For ideas and inspiration visit the guru www.marklauren.com

Rule Three

Build up slowly: As with all exercise its imperative you take your time and build up slowly. Get your body used to the movement and the resistance. Don’t rush the build-up phase or you will risk injury.

Rule Four

Compound movement exercises: should be included in every workout. These are exercises that involve more than one joint and usually a few major muscle groups. Examples of these include – squats, deadlifts, clean & push, chin-ups, pull-ups and any other combination such as a lunge with shoulder press. Because these exercises are moving many muscles you will burn calories fast. You will also teach your body how to move properly with your core engaged as well as balance. It’s a win, win, win…win.

Rule Five

Single limb, balance &/or instability: should be incorporated into your exercises. Squats on a bosu ball or even a pillow at home provides a level of instability that will recruit your smaller muscles and tendons. Similarly a single leg bent-over row requires that your core is switched on and teaches you balance while doing a normal load bearing exercise.

Rule Six

Set goals & be accountable: having a goal will help you keep focussed and provide motivation as you move through small checkpoints towards your goal. Whether it’s being able to do ten chin-ups by summer or do three pistol squats or perhaps touch your toes – whatever the goal remember to make them S.M.A.R.T. goals (google if necessary). Then tell your family, friends and work collegues so you feel more accountable. Making a bet with a friend or doing it as part of a charity fund-raiser is also effective.

Rule Seven

Change your routine regularly: