Category Archive: Workout

10 things no one tells you before you take up rowing 


In this article Olympic gold medallist James Cracknell explains everything you need to know before taking up rowing​ – from binge eating to surviving rainstorms of maggots ​ (click on the photo below… Continue reading

9 Essential Strength Benchmarks for Men


Goals: The one thing that separates a training program from just an exercise program. If you want to stay consistent with your workouts and get better results from your efforts, you need something… Continue reading

10-Minute Leg-Sculpting Workout


This leg workout combines moves for strength and muscular endurance. Perform each move below for 45 seconds and rest 15 seconds in between sets. Leg day: the most feared day of anyone’s workout… Continue reading

Sunday Hiking and Walk-Klipriviersberg­ Nature Reserve (5K Walk; 11K and 13K Hikes) – July 2, 2017


It was a cold morning but it soon warmed up and we enjoyed fantastic weather throughout the hike. It was very nice meeting friends and making new friendships. Thank you to all who… Continue reading

Taiwan Strongest Grandpa


Sorry guys, but the number of birthdays under your belt are officially no longer an excuse for letting your fitness go downhill. You can thank Huang Ching-hsin for that, a 72-year-old farmer from… Continue reading

7 Things I Learned From Doing a Pushup Challenge


If you want to seriously improve your upper-body strength, sculpt your shoulders, and chisel your core with just one single move, it’s time you start doing the pushup. I don’t just say this… Continue reading

The Perfect Push Up – Do it Right!


The Perfect Push Up – Do it right! by Calisthenicmovement Notes: Remember to keep your body straight, hands not too far apart (about shoulder width), and keeping your arms as close to your… Continue reading

Sunday Hiking and Walk-Klipriviersberg­ Nature Reserve (5K Walk; 11K and 13K Hikes) – 4 June 2017


It was a fantastic winter day in Johannesburg. Cold in the early morning 4C (39F) and it gradually warmed up to 22C (71.6F). Blue skies throughout – needless to state we all enjoyed… Continue reading

How to Build a Better Butt


1/23 Booty Boot Camp If you feel your “rear view” needs a makeover, the right fitness routine can help give you a lift. Can you achieve the “perfect” Brazilian beach butt seen on… Continue reading

21 Sit-Ups you Won’t Totally Hate


Crunches and sit-ups can be monotonous, and they probably remind you of elementary-school gym class. But they don’t have to be so boring. There are plenty of variations you can incorporate into your… Continue reading

How Many Days a Week Do You Need to Workout? 


Time is irrelevant if you’re getting the work done. Here’s what you should consider when planning your gym time. Make it work for you. by SLOANE DAVIS*  A perfect workout is one that… Continue reading

Hiking Klipriviersberg Johannesburg – Sunday Hike and Lunch 7 May 2017


We had a beautiful day in Johannesburg yesterday and to think that I got grounded due to a bad cold… The 4 Hosts were down to 2 as Niren was also not able… Continue reading