
Home About CIGARE Vision Season one Zino Etienne Christopher Meet The Crew Fitness Instructor The C.I.G.A.R.E Song ATTV Next Episode Supercar Challenge Sky Diving Wheelie School Rinspeed Peroni Chef 2 Gym Talk CIGARE Girls Behind the scenes Going Wrong! FOURTEEN40 Gallery Previous Episodes Lamborghini Sailing Cooking Boxing CIGARE Girl Aerobatic Flying BMW Vespa Cooking with Chris Spyder CIGARE Girl 2 Mercedes Museum Italian Shopping McBute Sinyabi Cooking with CoCo Fencing CIGARE Girl 3 Audi Driving Experience Ducati Tours Croc Cage Diving Cooking with Stuart Rinspeed CIGARE Girl 4 Pagani Factory Jet Ski Racing Cooking with Zino Wine Tasting Ostrich Racing CIGARE Girl 5 Adventure Racing Audi R8 Cooking with Etienne CIGARE Girl 6 Lambo Museum Quad Biking Rinspeed 2 Cooking with Stuart 2 RJ Benjamin CIGARE Girl 7 Muscle Cars National Drift Day Gladiator Training Justin Bonello Peroni Chef Selection CIGARE Girl 8 Zonda Test Drive Drift Training Archery Cooking with Stuart 3 CIGARE Girl 9 BMW 2 MX Peroni Chef Fourteen40 Music Video CIGARE Girl 10 Mercedes Benz 2 Peroni Yacht Drag Racing Patrick Holford CIGARE Girl 11 Peroni Cafe Enduro Patrick Holford CIGARE Girl 12 Friends and Partners Highlights CIGARE Girls Shashi Michelle Dorah Kerryn Whitney Dunay Jade Martinique Kaylene Laura Suzette The Twins Food Duck Breast Lucky Muffins Impala Fillet Bread Pudding The Breakfast of Champions Chicken Pasta Omelette Poached Eggs French Toast Fitness Stretching Conditioning Back Excercises Chest Exercises Ab Exercises Leg Exercises Arm Exercises Shoulder Exercises Bums and Tums Exercise Contact

Stretching
Conditioning
Back Excercises
Chest Exercises
Ab Exercises
Leg Exercises
Arm Exercises
Shoulder Exercises
Bums and Tums Exercise

If you need advice on fitness and training please drop Vince a mail ... vlambourn@yahoo.com

Our three presenters were taken through their paces by Vince at Planet Fitness.

Each week C.I.G.A.R.E will feature a fitness section. The team will start with the basics and build the perfect training session throughout the series. You will be able to get health, fitness and training tips right here from our experts including Zino - ex Mr. South Africa.

The 3 presenters will also provide you with their own training programs and you will also be able to contact them with any questions re different types of workouts.

In our fifth episode we take a look at what is required to obtain a stomach so chizzled, Zues himself would envy you.

This all begins with a proper Abdominal Workout routine...follow this, and in about 4 - 6 weeks, you'll see some significant change!

1. Abdominal Crunch:

Start by lying on your back.
Hold your legs at a 90-degree angle with your lower legs parallel to the floor.
With your hands behind your head, elbows bent, inhale slowly as you raise your shoulder off the floor, forcing your chest muscles toward your legs.
Pull your hips upward, hold for a second, then exhale slowly and roll down to the starting position.
REMEMBER: Refrain from pulling on the back of the neck as you raise your shoulders.
Try and push yourself until you are able to do 3 sets of 30 reps.

2. Bicycle Crunch:

Lay flat on your back as if doing a crunch.
Lift your legs up with the upper leg being parallel to the floor but not resting on it.
Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but instead do it in a twisting motion.
Perform a "one shoulder at a time" crunch and in a bicycle fashion, bring the left knee and your right shoulder off the floor towards the centre of your body.
Next repetition, switch your crunch so that your left shoulder and your right knee come closer together.
Repeat the exercise.
Try and push yourself to do 3 sets of 30 (15 on each side).

3. Exercise Ball Lift-Overs:

Lie on your back with the exercise ball between your ankles.
REMEMBER: Keep your legs as straight as you can.
Lift your legs up and over your head, or as high as possible.
If you can touch the ball to the ground then then even better.
Now lower your legs back down to the ground slowly with control.
Repeat the exercise.
Try and push yourself until you are able to do 3 sets of 25 reps.

This concludes the Abdominal Exercise routine. Be sure to watch Episode 6, Wednesday the 11th of November at 20h30, on SABC3 to learn how to get your legs strong enough to lift a house.