Take yourself outside into your garden, enjoy this sunshine, and smash this 20 Minute workout out that Ben has designed for you. Ben always comes up with the goods, so you know this will be a tough one!

So you're wanting to get active and think that running is the way to go? Fantastic. However, perhaps you haven't ran properly in years, recovered recently from a long-term injury, or maybe this is the first time you are giving running a go. Whichever it is, it's important to start with a programme that progressively loads you and pushes you gently so you remain injury free and enjoy your new found hobby!

Tyler is up to take you through a barbell complex that hits all of the major muscle groups! Decent. If you have a barbell at home, give this a go and you will feel just how tough this barbell complex becomes as you push through each set.

Overloading your upper body can prove difficult when there isn't a lot of equipment to use laying around. Instead of focusing on closed-chain exercises, why not throw in some open-chain exercises that work your upper body speed and overall dynamism. You might find yourself tiring out quicker than you expected!

This quick session is a great way to overload your upper body whilst also hitting in on your cardiovascular endurance. All sounds good to me!

When it comes to dieting, keeping it simple is the way forward. Most people could break their calorie requirements down into two categories when it comes to approaching each meal: 1) Low calorie for those looking to lose weight, or maintain a weight that isn't heavy; or, 2) High calorie for those that are looking to bulk up, add muscle, or maintain a heavier weight. Here, Tyler shows you two smoothies that cover both options off for you!