Chuck Morris: Starting a fitness routine for the first time can be a bit intimidating. So, if you're starting a fitness routine or coming back after taking a long training break, here are four exercises guaranteed to give you quick results. First is the jump squat. This tones the legs and butt area. This exercise is jumping from the squat position as high as you can and then returning to the squat position when you land. Next are Spiderman pushups. These focus especially on the chest and triceps area. Be sure to keep a strong flat back while performing the exercises. To tone the legs, flutter kicks are great. For this exercise, just lay down with legs 6 inches over the ground and then do small kicks like this and finally the standing ab twist. Core strengthening is crucial to a healthy body. So, you want to make sure you do at least 25 repetition and four sets of this one. Remember, to keep your core tight as you twist, you really get the full bit of it at the move. And don't forget about your diet. When trying to produce more lean muscle, a high protein eating plan is necessary. So include things like fish or chicken in your diet. You can also try protein supplements such as Proess. By following these tips, you'll move from a fitness rookie to a pro in no time.