Onty Ratie Tlotleng

It's this time of the year where we have fun walking from Kanye to Jwaneng..

For more information inbox or app/ call 74498979.

Come and enjoy your training with us. 🤸🏋️🏃
It's never too late to start your resolutions.😊

For more information call / app 74498979.

WHY WE EXERCISE 🏋️‍♀️

There are endless reasons why we should keep our bodies moving! Here are 10 facts to help you find your motivation

1. Exercise can help you lose weight: One of the most well-known benefits of exercise is that it can help you lose weight. When you exercise, you burn calories, which can help you create a calorie deficit and ultimately lead to weight loss.

2. Exercise can improve your mood: Exercise has been shown to improve mood and reduce symptoms of depression and anxiety. This is due to the release of endorphins, which are feel-good chemicals in the brain.

3. Exercise can strengthen your bones: Weight-bearing exercise, such as running or weightlifting, can help strengthen your bones and reduce your risk of osteoporosis.

4. Exercise can improve your cardiovascular health: Regular exercise can help improve your cardiovascular health by strengthening your heart and improving blood flow throughout your body.

5. Exercise can boost your immune system: Exercise has been shown to boost the immune system, making you less susceptible to illnesses and diseases.

6. Exercise can improve your sleep: Regular exercise can help improve the quality of your sleep and reduce the risk of sleep disorders such as insomnia.

7. Exercise can increase your energy levels: Exercise can help increase your energy levels by improving circulation and increasing oxygen flow to your muscles.

8. Exercise can reduce the risk of chronic diseases: Regular exercise has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

9. Exercise can improve your cognitive function: Exercise has been shown to improve cognitive function and reduce the risk of cognitive decline in older adults.

10. Exercise can help you live longer: Regular exercise has been shown to increase lifespan and reduce the risk of premature death.


🏋️🤸🏃

5 MINUTE BURN 🔥🔥🔥

Oh Yes, you can do it 🤸🤸🤸🏋️🏋️🏋️

Jumping jacks: 1 minute
Stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead. Jump your feet back together while lowering your arms to your sides. Repeat for 1 minute.

Bodyweight squats: 1 minute
Stand with your feet hip-width apart, toes pointing forward. Bend your knees and lower your hips down and back as if you're sitting into a chair. Keep your weight on your heels and your chest lifted. Straighten your legs and return to standing. Repeat for 1 minute.

Push-ups: 1 minute
Start in a plank position with your hands shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels. Bend your elbows and lower your chest towards the floor, keeping your body in a straight line. Push back up to plank position. Repeat for 1 minute.

Plank: 1 minute
Start in a plank position with your hands shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels. Hold this position for 1 minute, making sure to engage your core and keep your body in a straight line.

Burpees: 1 minute
Start in a standing position, then drop down into a squat position with your hands on the ground in front of you. Kick your feet back into a plank position, then jump your feet back to your hands and stand up. Jump into the air and repeat. Repeat for 1 minute.

If you're feeling motivated after 5 minutes and have a spare 5, DO A SECOND ROUND !!!!

This is what we always do on Mondays, bootcamp class from 1700- 1800hrs!!

Aerobics classes from 1800-1900

P150 saves you a spot for our classes!

For more information call or app 74498979

Every Wednesday from 1800-1900, I do this at D.M.L gym at Kanye!

Join us at Civic Center Hall, Lobatse from Monday to Thursday.

Bootcamp classes from 1700-1800, followed by aerobics from 1800-1900. (Monday to Thursday)

P150 reserve you a space to join our classes!

For more information call or app 74498979/76255214

Ka Saturday 25, re fa fela fa 📌

We had fun!!

14km bush walk!

Re le tsamaela.

We're still here!
Come and enjoy your training with us!