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This page contains tips and how to do a proper way of exercise.

02/04/2020

Monkey Bars

This is a great and fun workout for the upper body. Exercising on the monkey bars builds and tone muscles on the arms whilst gripping the bars develops hand strength.

23/03/2020

Drinking too much alcohol can lead the body to unhealthy levels. It is best to limit drinks to two a day for men.

09/03/2020

Barbell Step Ups

Stand in front of a plyo box or any elevated platform with a barbell over your shoulders behind the neck. Place right foot on the box, lift self up and place left foot on the box as well. Return to starting position, repeat movement for 10 counts before switching sides.

09/03/2020

Single-Leg Glute Bridge

Lie on the floor with hands on the side and one knee bent while the other leg is raised. Push through the heel to lift the hips off the floor and return to starting position slowly. Repeat for 15 to 20 counts then switch legs.

09/03/2020

Flat Bench Fly Press

Lie on a flat exercise bench with two dumbbells held at arm’s length over the chest. Slowly lower the dumbbells to the side until elbows are positioned at a 90-degree angle. Reverse movement and that counts as one repetition.

02/03/2020

Benefits of Squats

Aside from the fact that squats increase body strength, it also increases flexibility especially on the hips. Squats tone your legs, abs and butt as well as giving you a better posture.

21/02/2020

Welcome to "Bender Excel"
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02/02/2020

Tate Press with Dumbbells

Lie on your back on a bench with dumbbells on each hand. Elbows should be pointing out and bent so the dumbbells are on your chest. Straighten arms to extend it up and then slowly bring it back to your chest.

06/01/2020

Ab Wheel Workout Benefits

The Ab Wheel is a simple yet effective exercise. It strengthens not just the core but other muscles as well such as the hips, obliques and arms. This workout also increases your balance and coordination but reduces back pain caused by exercising.

06/01/2020

IT Band Roll

Lie on your side with a foam roller placed between the hips and knee. Put weight on the bottom leg while the top leg is crossed in front. Roll foam from hips to legs then repeat on the opposite side.

06/01/2020

Dive-Bomber Push Ups

Start with all fours on the floor with high hips forming an inverted triangle position. Keeping your legs straight, dive with your chest brushing slightly the ground then push back against the ground. Reverse movement to return to starting position.

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