The first two parts of this programme gave you the muscle mass to hit the beach with style, but this final phase will sharpen the definition of your muscles and fire up their power potential. The exercises in these workouts use explosive, plyometric movements to get your muscles working in a real-world fashion, so you'll be stronger whether you're playing beach volleyball or just picking up the weekly shopping.

Because you'll be working your cardiovascular system harder in these workouts they'll burn more calories to remove the layer of fat that may be obscuring your new, hard-won muscles. As well as improving your fitness this will increase your metabolism, giving you even more energy.

Remember to eat a high-protein meal (20-30g protein) within two hours of working out so that your body can repair the tears in your muscles and recover your strength for the next workout. In four weeks you'll achieve high-definition muscle mass, just in time for the beach.

How to do this workout
Do each workout once a week, leaving at least one day’s rest in between. Warm up by doing five minutes on a cardio machine, then do sets of press-ups and bodyweight squats to raise your heart rate and get your muscles warm. Remember that this workout is explosive and plyometric, so lower yourself slowly into the start position of each exercise and maximise the range over which your muscles extend, then raise the weight in one explosive movement. Rest for 60 seconds between each set and two minutes between each exercise.