
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 eigth episode we take a look at what is required to obtain shoulders so huge, you could balance twenty bags of cement on them.

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

1. Shoulder Press:

Find a seated area, that allows for proper back support.
Position the dumbbells to each side of your shoulders with your elbows below your wrists.
Press the dumbbells upwards, until your arms are extended overhead.
Lower them back down slowly, until the dumbbells are parralel to your ear.
Do this for 3 sets of 12 reps.
REMEMBER: Do not lean too far back, otherwise it works a different part of the shoulder entirely. What you want to work is the middle of the shoulder, so keep the arms straight.

2. Lateral Raise:

Grasp the dumbbells in front of your thighs with your elbows slightly bent.
Bend over with your hips and knees bent slightly.
Raise your upper arms to your sides until your elbows are shoulder height.
REMEMBER: Maintain your elbows' height above or equal to your wrists.
Lower and repeat.
Do this for 3 sets of 12 reps each side.

3. Close-Grip Upright Row:

Grasp a barbell with shoulder width or slightly narrower overhand grip.
Position the barbell, so that it is parralel to your hips.
Pull the bar towards your neck with your elbows leading.
REMEMBER: Allow your wrists to flex as the bar rises.
Lower and repeat.
Do this for 3 sets of 12 reps each side.

This concludes the Shoulder Exercise routine. Be sure to watch Episode 9, Wednesday the 2nd of December at 20h30, on SABC3 to give that special lady in your life a few tips on how to shape the perfecting bum and tum routine.