Charles Bronson is Britain's most notorious prisoner. He has spent four decades in solitary confinement, and yet has stayed as fit as a fiddle throughout his isolation, gaining several world strength and fitness records in the process.

Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it. Forget fancy gyms, expensive running shoes and designer outfits. All you need are three things: a small area of space, the facts on what really works and the motivation to get on with the job.

From his cell, Charlie has complied this perfect guide to show you the best way to burn those calories, tone your abs, build muscle and super-charge your stamina, giving you the know-how you need to be at the peak of mental and physical form.

No equipment, no excuses - this is the ultimate guide to functional fitness, from the man who lives it every day.