
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 third episode we take a look at what is required to obtain a back that's strong enough to lift a house...or at least a small vehicle.

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

1. Wide Grip Pull-Up:

Find a pull up machine, and space your hand about shoulder length apart, using the overhand grip.
Make sure you have a proper grasp of the bar, then step of the platform, or bend the knees to raise the body off the ground.
Look up towards the bar and slowly pull yourself upwards until your chin is over the bar.
Slowly lower yourself back to your starting position and repeat for required reps.
Do 3 sets of 12 each. (or as many as you are able to handle)
REMEMBER: Try not to raise yourself that the bar touches the back of the neck, as this places serious strain on the rotator cuff.

2. Close Grip Pull-Up:

Using the same stance as used for the Wide Grip Pull-Up, change the position of the hands, so that the hands are about 30cm apart from each other.
Using the same method as the Wide Grip, pull yourself up until your chin is over the bar, then lower yourself back down to your starting position and repeat.
Do this for 3 sets, 10 reps each.
REMEMBER: Lower yourself in a fluid motion, until the arms are straight, then slowly raise yourself again. Controlling your movement is the best way to get the full potential out of this exercise.

3. Bent-Over Rows:

Grab a barbell, place weights on the sides that you feel comfortable with and place the barbell in front of you.
Stand with your feet at around shoulder width, bend at the knees, squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
REMEMBER: Keeping your back straight.
Stand straight up so you're holding the bar in front of you against your waist.
To get into the starting position bend you knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set
Now pull the bar up to just below your chest.
Squeeze your shoulder blades together at the top of the movement.
Then slowly lower back to the start position. Repeat for desired reps.
Do this for 3 sets of 12 reps.

4. Dead Lifts:

Using the same barbell used for the Bent Over Rows, place the barbell in front of you.
Adapt the same stance as for the Bent Over Rows, with your feet shoulder width apart, and squat down, grasping the bar with your hands slightly more than shoulder width apart.
Lift bar by extending hips and knees to full extension.
Pull shoulders back at top of lift if rounded.
REMEMBER: Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.

This concludes the Back Exercise routine. Be sure to watch Episode 4, Wednesday the 28th of October at 20h30, on SABC3 to learn how to turn in chest into something Superman would be jealous of.