Exercise Tutorials

The Landmine

Shoulder Presses


This push exercise is great to build stronger shoulders (as well as chest & triceps), a better posture and practice better functional upper body form.


Perform 4 to 5 sets of 10-12 repetitions. Take 30-60 seconds of rest between sets.


Check out the video and then try it yourself.

Bent-Over Rows


This pull exercise will strengthen your back, tone your biceps, tighten your core and improve your balance.


Perform 4 to 5 sets of 10-12 repetitions. Take 30-60 seconds of rest between sets.


Check out the video and then try it yourself.

Squats


This exercise will work your lower body, improve your core strength and build isometric upper body strength. It's a safer alternative to the conventional squats, which place too much strain on the spine.


Perform 6 to 8 sets of 12-15 repetitions. Take 45-60 seconds of rest between sets.


Check out the video and then try it yourself.

Push & Pull


These simple pull & push exercises are practical and safe alternatives to cable rows and crossovers, using TRX and your own body weight.


Perform 4 (super)sets of 12 repetitions. Take 30 seconds of rest between sets.


Check out the video and then try it yourself.

SIX on a bench

Start Improve eXcel on a simple bench


Simple Intense eXercises for any body:

i. Chest presses

ii. Skull Crushers

iii. Biceps curls

iv. Lunges

v. Crunches

vi. Core Raises


Check out the video and then try it yourself.

The Hex Bar

Trap Bar Lifts


Simply the best full body exercise.

Start with 10 lifts with half your body weight and work your way up to 3 lifts of 150% your body weight.


Perform 6 to 8 sets of 6-12 repetitions. Take 120 seconds of rest between sets.


Check out the video and then try it yourself.

The Battle Rope

Speed kills ... slow habits. The battle rope is the perfect full body exercise to improve your reaction time, tone up your muscles and improve your balance and agility.


Perform 6 sets of 10 to 20 intense seconds. Take 30-45 seconds of rest between sets.


Check out the video and then try it yourself.

Calisthenics

Pull-Ups


This body weight exercise dates back to when our forefathers were still swinging between the trees. It's the primordial base of calisthenics and it's the most effective & functional upper body exercise.


Perform as many sets for as may  repetitions. Take 60 seconds of rest between sets.


Check out the video and then try it yourself.

Dips


Where pull-ups will strengthen and tone your back & biceps, dips are guaranteed to do the same for your shoulders, chest & triceps. We slapped a couple of dips on the back of the container so you can challenge your workout partner.


Perform as many sets for as may  repetitions. Take 60 seconds of rest between sets.


Check out the video and then try it yourself.

The Double Landmine

Push, pull, lean ... exercise every large muscle group with this simple double landmine set-up. Adjust weights according to your strength & endurance levels.


Perform 4 to 5 sets of 8-12 repetitions of each exercise. Take 45-60 seconds of rest between sets.


Check out the video and then try it yourself.

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