December Focus 25th Day6


          All those gadgets at the gym can help you build a knockout physique, but the smartest piece of gear is right in your mirror. “Using only your body weight to exercise can engage many muscles at once, maximizing your calorie burn and helping you sculpt multiple areas simultaneously,” says Jessica … Continue reading

NOV/DEC CHALLENGE DAY6


Hi ladies, in this workout ensure you speed/be fast when doing them. These are short and intense workout, when you are told to jump, jump really high and land on ur toes to the balls of your feet. Remember form is key this prevents injury and also enable fast fat burn, rest 10 – 30secs … Continue reading

Nov/Dec CHALLENGE DAY1


5mins Warm up (skip for 5mins) START WORKOUT JUMPING JACKS 1MIN (START SLOW AND START INCREASING WHEN U ENTER THE 3OTH SEC) do 3sets of this High Knees (do this for 1min and fast) 5sets Standing Crisscross Crunches (do this really fast and hold ur tummy in) 1min 3sets Ski Squats + Kicks 1min 3sets … Continue reading

OCTOBER CHALLENGE DAY22 (3DAYS OF BOOT CAMP)


Warm Up 5mins (warm up illustration below) WORKOUT BEGIN   Group1 (3sets) Side to Side floor touch  1min(the workout routine is the 2nd workout in the video illustration is available in facebook video) Facebook link to the workout: https://www.facebook.com/photo.php?v=652862358079437 Walking Plank 30secs (Video Illustration is also available, its the first workout in the video) Facebook link … Continue reading

10 Tips To Lose 1kg In A Week And Get a Flatter Tummy


  1. Flatten your belly with fiber Excess body fat isn’t the only thing that leads to tummy bulge: About 80 percent of us struggle with constipation at some point. While brief periods of irregularity are normal, they can make the scale creep up and cause that little extra pooch. The easy solution: Up your … Continue reading

OCTOBER CHALLENGE DAY7 (extreme 10days day5)


5MINS WARM UP GROUP1 (HERE WE WORKED ON THE UPPER AND LOWER TUMMY) RUNNING ON ONE SPOT 30SECS 25REPS CRUNCHES JUMPING JACKS 30SECS 25REPS CRUNCHES Mountain Climbers 30secs 25reps High Leg Raise High Knees 30secs 25reps High leg raise GROUP2 (OBLIQUES AND BACK ) BURPEES 10REPS ALTERNATING OBLIQUE CRUNCHES 25REPS BURPEES 10REPS ALTERNATING OBLIQUE CRUNCHES … Continue reading

SEPTEMBER 2013 CHALLENGE DAY 25 (with a diet plan)


Exercise: Warm Up 3mins Main Workout: Cardio: 10mins Burpees: 40x (10reps 4sets) Done within 5mins Step Up: 100x (25reps 4sets) Done within 5mins (you can use the first step of your stair case) Tummy: 5mins Plank: 45x (15reps 3sets) Hip Raise: 45x (15reps 3sets) Push Up: 30x (10reps 3sets) Stretch: 2mins 3MINS WARMUP Burpees Step Up … Continue reading

SEPTEMBER 2013 CHALLENGE DAY 16


Hi ladies ok today is going to be challenging. Instead of counting we would be working on timing our selfs. Then i need you to get a pen and paper and write how many you can go per workout in a minute, for instance when you skip write how many on every minute how man … Continue reading

August 2013 Challenge DAY 21 (get the SHAKIRA TUMMY)


Hi ladies in this 10days we would be doing extensive workout routines and mange our diets. In all your exercises ensure you breathe in and exhale opening your mouth and also, push your tummy in as you workout.   OUR DIET: Shakira eats about 200 – 250 calories per meal and eats about 8meals a … Continue reading

August 2013 Challenge DAY2


AUGUST DAY2 Exercise: Warm Up 3mins Main Workout: Cardio: 10mins Burpees: 40x (10reps 4sets) Done within 5mins Step Up: 100x (25reps 4sets) Done within 5mins (you can use the first step of your stair case) Tummy: 5mins Plank: 45x (15reps 3sets) Hip Raise: 45x (15reps 3sets) Push Up: 30x (10reps 3sets) Stretch: 2mins     … Continue reading