Tva fitness studio

03/09/2015

I've been drinking this for a few weeks now and my friends won't stop asking me how I was able to remove 13-15 off the scale. I'm literally half the size I used to be.

Never Miss a Meal Again!

23/08/2015

Ladies - It used to be that the last 15-20 are the toughest to remove, but not anymore after finding out about this all natural recipe.

Never Miss a Meal Again!

30/06/2015

Dumbbell Pullover

Lay sideways on the bench so that only your upper back is on the bench.

Brace yourself with your feet.

Take the dumbbell in both hands.

Keep your arms straight and hold the dumbbell over your chest.

Keeping your arms straight bring the dumbbell back behind your head.

Then bring it back over top of your chest. This completes one repetition.

29/06/2015

Incline Seated Dumbbell Curl

1: Sit on an incline bench that is positioned at a 45-degree angle. Hold a dumbbell in each hand.

2: Hold a dumbbell and perform an incline bicep curl, keeping your wrists as far back as possible. This will neutralize any stress placed on them.

3: Let your arms hang down to your sides with your elbows in. Turn the palms of your hands forward and point your thumbs away from your body. This is the starting position.

4: Curl up the dumbbells at the same time until your biceps are fully contracted. Exhale. Hold the contraction for a second when you get to the top.

5: Move back to the starting position.

6: Repeat for the number of reps in your set.

28/06/2015

Cable Crunch

1: Kneel under a high pulley that has a rope attachment.

2: Grab onto the cable attachment and pull the rope down until your hands are positioned near your face.

3: Flex your hips slightly. Allow the weight to hyperextend your lower back. This is the starting position.

4: Keeping your hips stationary, flex your waist as you contract your abs to allow your elbows to move toward the middle of your thighs. Exhale as you do so, and hold the contraction for a few seconds.

5: Return to the starting position slowly, inhaling as you do so.

6: Repeat for the desired number of repetitions.

27/06/2015

Scissor Kick

1: Lie on your back on an exercise mat on the floor with your legs extended in front of you and your arms by your side, palms down.

2: With knees slightly bent, raise your legs off the ground about half a foot for your starting position.

3: Keeping your legs straight with your knees slightly bent, lift one leg upward until it is at a 45 degree angle and your toe is pointing to the ceiling.

4: Lower the leg that is raised while raising the other leg that is lowered, keeping your heels a few inches off the ground at all times.

5: Breathing regularly, continue to alternate legs in this scissor fashion for a complete set.

26/06/2015

EZ-Bar Preacher Curl

1: Grab an EZ-bar with an underhand grip. Position hands at the first grip portion from the center.

2: Sit down on a preacher bench with your upper arms(triceps) resting on the incline pad. Hold bar in front of your face with palms facing you.

3: Next, begin exercise by lowering the bar down without moving your upper arms, only allowing your forearms to move. Let forearms go all the way down until it is straight with upper arm.

4: Curl weight back up to starting position. This is one rep. Repeat reps as necessary.

25/06/2015

Oblique Crunch

1: Lie on your left side on an exercise mat with your knees slightly bent.

2: Place your left hand on your abdominals and your right hand against the right side of your head.

3: While breathing out, raise your shoulders off the ground, crunching your obliques by bringing your elbow toward your hip.

4: Hold in the crunch position for a few counts and then slowly lower yourself back down to the exercise mat while breathing in.

5: Repeat for as many repetitons as are comfortable.

6: Switch sides.

24/06/2015

Alternating Hammer Curl

1: Stand straight with your torso in an upright position. Hold a dumbbell in each hand at arm's length, keeping your elbows close to your torso.

2: Your palms of your hands should be facing toward your torso. This is your starting position for the exercise.

3: Keeping your upper arm stationary, curl the right dumbbell forward. As your bicep contracts, breathe out. Continue the motion until your bicep is completely contracted and the dumbbell is at shoulder height. Hold this position for a second while squeezing your bicep. Only your forearm should be moving.

4: Slowly start to move the dumbbells back to your starting position. Breathe in while doing so.

5: Repeat the movement with your left hand. This completes one repetition.

6: Repeat the process for the recommended number of repetitions.

23/06/2015

Kickboxing Cardio Workout

22/06/2015

Lower Body Flexibility Circuit

1: Hold each stretch in this circuit for 20-30 seconds. If you feel tight areas feel free to hold for longer.

2: If your like me, you probably think stretching is extremely boring. As soon as you get bored and want to cut this circuit short, just remember that flexibility is HUGE for jumping.

3: Make this a relaxing experience with deep breathing. Spend this time to reflect on the gains you just made in your workout!

21/06/2015

Reverse Crunch

1: Lie face up on a mat. Place hands behind head and raise head off the ground

2: Next, lift your legs and bend knees so that they form a 90-degree angle. Hips are still on the ground at this time.

3: Begin exercise by raising your hips off the ground and toward your head (this movement will be slight but you should really feel it in your lower abs) Pause, then lower back down and repeat.