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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 seventh episode we take a look at what is required to obtain arms so powerful, you could crush beer kegs with your bare hands.

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

1. Preacher Curl:

Grasp dumbbell and sit on preacher bench (that's the chair with the triangular support matress in front of your chest).
With arm bent and palm facing shoulder, place back of arm down on pad.
Lower dumbbell until arm is fully extended.
Raise dumbbell until forearm is vertical.
Do this for 3 sets of 12 reps each side.
REMEMBER: Your seat should be adjusted to allow your arm pit to rest near the top of the pad. The back of your upper arm should remain on the pad throughout the movement.

2. Hammer Curl:

Position two dumbbells to your sides, palms facing in, arms straight.
With your elbows next to your sides, raise one dumbbell until your forearm is vertical and your thumb faces your shoulder. Lower your arm to its original position and repeat with the alternative arm.
Do this for 3 sets of 12 reps each side.
REMEMBER: Always keep the back straight while doing the exercise. Under no circumstance, bend the back to be able to raise weight. If that is the case, lower your weight amount.

3. Tricep Extension:

Sit on a seat with back support just below your shoulder height.
Pick the dumbell up over your head, holding it slightly behind your neck, with your arm straight up or slightly back.
Lower the dumbbell behind your neck or shoulder, while maintaining the upper arm's vertical position throughout the exercise.
Extend your arm until it is straight.
Do this for 3 sets of 12 reps each side.

4. Tricep Kickback:

Kneel over a bench, placing one knee on the bench and the same arm slightly forward and straight, to support the body.
With the other foot securely on the ground, use the other hand to grasp a dumbell.
Position you upper arm parallel to the floor.
Extend your arm until it is straight.
Return and repeat.
Do this for 3 sets of 12 reps each side.

5. Concentration Curl:

Sit on a bench, firmly grasping a dumbbell between your feet.
Place the back of your upper arm to your inner thigh and lean into your leg to raise your elbow slightly.
Raise the dumbbell to the front of your shoulder then lower it slowly until the arm is fully extended.
Do this for 3 sets of 12 reps each side.

This concludes the Arm Exercise routine. Be sure to watch Episode 8, Wednesday the 25th of November at 20h30, on SABC3 to learn how to get your shoulders strong enough to juggle 2 overweight Belgian women.