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Posts
- One Arm Bicep Concentration on Stability Ball with Dumbbell
- Biceps Curl: Dumbbell (Reverse)
- Biceps Curl: Squat with Dumbbell
- Biceps Curl: Stability Ball with Dumbbell (seated)
- One Arm Bicep Curl with Olympic Bar or Barbell
- Biceps Curl: Machine
- Preacher Curl: Dumbbell (Zottman)
- Zottman Curl with Dumbbells
- Wide Grip Standing Biceps Curl with Barbell
- Preacher Curl: Dumbbell (Two Arm)
- Standing One Arm Curl Over Incline Bench with Dumbbell
- Standing One Arm Bicep Curl with Cable
- Standing Inner Biceps Curl with Dumbbell
- Spider Curl with Barbell
- Seated Inner Biceps Curl with Dumbbell
- Seated Bicep Curl with Dumbbell
- Seated Close Grip Concentration Curls with Barbell
- Reverse Plate Curls with Weight
- Preacher Curl: Dumbbell (Hammer)
- Preacher Curl: Barbell
- Overhead Curl with Cable
- Preacher Curl: Dumbbell (One Arm)
- Preacher Curl: Machine
- Lying Supine Biceps Curl with Dumbbell
- Lying High Bench Biceps Curl with Barbell
- Lying Close Grip Biceps Curls with Cable
- Lying Bicep Cable Curl
- Incline Inner Biceps Curl with Dumbbell
- Incline Biceps Curl with Dumbbell
- High Cable Curls
- Flexor Incline Curls with Dumbbell
- Biceps Curl: Dumbbell (Hammer)
- EZ Bar Curl with Barbell
- Prone Incline Biceps Curl with Dumbbell
- Biceps Curl: Dumbbell
- Alternating Bicep Curl with Dumbbell
- Drag Curl with Barbell
- Cross Body Hammer Curl with Dumbbell
- Concentration Curls with Dumbbell
- Close Grip Standing Biceps Curls with Barbell
- Close Grip EZ Bar Curl with Barbell
- Preacher Curl: Cable
- Hammer Curls with Rope and Cable
- Lying Incline Curl with Barbell
- Alternating Incline Curl with Dumbbell
- Alternating Hammer Curl with Dumbbell
- Standing Biceps Curl with Cable
- Biceps Curl: Barbell
- Triceps Extension: Machine
- Triceps Extension: Dumbbell (Incline)
- Weighted Ball Side Bend
- Triceps Pushdown: Cable (V-Bar)
- Triceps Pushdown: Cable (Rope)
- Triceps Pushdown: Cable
- Triceps Kickback with Dumbbell
- Tate Press with Dumbbell
- Triceps Extension: Towel (Standing)
- Triceps Extension: Barbell (Standing, Overhead)
- Triceps Extension: Dumbbell (Standing, One Arm)
- Triceps Extension: Cable (One Arm, Low-Pulley)
- Triceps Extension: Dumbbell (Standing)
- Triceps Extension: Dumbbell (Bent-Over, Two Arm)
- Triceps Extension: Dumbbell (Bent-Over, One Arm)
- Bench Press: Smith Machine (Close Grip)
- Seated Triceps Press with Dumbbell
- Triceps Extension: Barbell (Seated, Overhead)
- Triceps Extension: Dumbbell (Seated, Two Arm)
- Triceps Extension: Dumbbell (Seated, One Arm)
- Bench Press: Barbell (Reverse Triceps)
- Reverse Grip Triceps Pushdown
- Close Triceps Pushup
- Triceps Extension: Dumbbell (Single Arm, Supinated)
- Triceps Extension: Dumbbell (Single Arm, Pronated)
- Old School Reverse Extensions
- Triceps Extension: Dumbbell (Lying Two Arm)
- Lying Triceps Press with Barbell
- Triceps Extension: Dumbbell (Lying, Across Face)
- Triceps Extension: Dumbbell (Lying)
- Lying Close Grip Triceps Press to Chin with Barbell
- Triceps Extension: Barbell (Lying, Close Grip, Behind the Head)
- Triceps Extension: Cable (Low)
- Triceps Extension: Cable (Kneeling)
- Kneeling Triceps Concentration Extension with Cable
- JM Press
- Triceps Extension: Barbell (Incline)
- Triceps Extension: Dumbbell (One Arm)
- Triceps Dips: Body Weight
- Triceps Dips: Machine
- Triceps Extension: EZ Bar Barbell (Decline)
- Triceps Extension: Dumbbell (Decline)
- Decline Close Grip Bench to Skull Crusher
- One Arm Tricep Extension with Cable
- Lying Tricep Extension with Cable
- Triceps Extension: Cable (Incline)
- Incline Pushdown with Cable
- Bench Dips
- Zecher Squats
- Wide Stance Squat with Barbell
- Weighted Sissy Squat with Weight Plate
Categories
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- 1 week Meal & Workout paid plan
- Zoom Workout Session
- Yoga for Beginners
- Yoga Now – Your ultimate guide from beginner to advanced
- Weight Loss – 7 Day Diet
- Plan Top Level
- Daily Detox Diet
- Muscle Gain – 6 Week Plan
- 1-week training routine
- Muscle Gain – 12 Week Plan
- Weight Loss Meal Plan
- 12 Week Muscle Gain
- 6 Week Muscle Gain
- Daily Detox Meal Plan
- Meal & Workout – Full Access Bundle
Plans
- 1 week Meal & Workout paid plan
- 1-week training routine
- Yoga for Beginners
- Yoga Now – Your ultimate guide from beginner to advanced
- 1-week meal plan
- Weight Loss – 4 Week Plan
Workouts
- Day 1 – 1-week training routine
- Warmup – 1-week training routine
- 1-week training routine
- Yoga Now Day 15
- Yoga Now Day 14
- Yoga Now Day 13
- Yoga Now Day 12
- Yoga Now Day 11
- Yoga Now Day 10
- Yoga Now Day 9
- Yoga Now Day 8
- Yoga Now Day 7
- Yoga Now Day 6
- Yoga Now Day 5
- Yoga Now Day 4
- Yoga Now Day 3
- Yoga Now Day 2
- Yoga Now Day 1
- Yoga Now
- Yoga for Beginners
- Workout Plan Child
- Workout – Top Level
- Day 9
- Day 8
- Day 7
- Day 6
- Day 5
- Day 4
- Day 3
- Day 28
- Day 27
- Day 26
- Day 25
- Day 24
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- Day 2
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- Day 1
- Day 9
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- Day 5
- Day 42
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- Day 4
- Day 39
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- Day 3
- Day 29
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- Day 21
- Day 20
- Day 2
- Day 19
- Day 18
- Day 17
- Day 16
- Day 15
- Day 14
- Day 13
- Day 12
- Day 11
- Day 10
- Day 1
- Weight Loss – 4 Week Plan
- Daily Yoga Routine
- Muscle Gain – 6 Week Plan
- Muscle Gain – 12 Week Plan
- Stretching Before Bed
- Workout 74
- Workout 73
Meals
- Smoothie Meal Plan
- Daily Detox Diet Meal Plan
- Day 9
- Day 8
- Day 7
- Day 6
- Day 5
- Day 4
- Day 3
- Day 28
- Day 27
- Day 26
- Day 25
- Day 24
- Day 23
- Day 22
- Day 21
- Day 20
- Day 2
- Day 19
- Day 18
- Day 17
- Day 16
- Day 15
- Day 14
- Day 13
- Day 12
- Day 11
- Day 10
- Day 1
- Weight Loss – 4 Week Plan
- Day 9
- Day 8
- Day 7
- Day 6
- Day 5
- Day 42
- Day 41
- Day 40
- Day 4
- Day 39
- Day 38
- Day 37
- Day 36
- Day 35
- Day 34
- Day 33
- Day 32
- Day 31
- Day 30
- Day 3
- Day 29
- Day 28
- Day 27
- Day 26
- Day 25
- Day 24
- Day 23
- Day 22
- Day 21
- Day 20
- Day 2
- Day 19
- Day 18
- Day 17
- Day 16
- Day 15
- Day 14
- Day 13
- Day 12
- Day 11
- Day 10
- Day 7
- Day 6
- Day 5
- Day 4
- Day 3
- Day 2
- Weight Loss – 7 Day Diet
- Lose Weight – 6 Week Meal Plan
- Lose Weight – 12 Week Meal Plan
- Meals Child
- Day 86
- Day 85
- Day 84
- Day 83
- Day 82
- Day 81
- Day 80
- Day 79
- Day 78
- Day 77
- Day 76
- Day 75
- Day 74
- Day 73
- Day 72
- Day 71
- Day 70
Recipes
- French Potage
- Crunchy Detox Salad
- Detox smoothies
- Detox juice
- Flavored, fruit infused ice cubes
- Lemon Ginger Morning Detox Drink
- Salmon Fish Cakes
- Egg Muffin
- Chilli Con Carne
- Mince Hamburger Patties
- Chicken With Aubergine
- Crumbed Chicken Breasts
- Creamed Tuna
- Minestrone Soup
- Beef And Bean Soup
- Chicken Paprika With Yoghurt
- Marinated Hake
- Pineapple Chicken Stew
- Fish Creole
- Hungarian Goulash
- Peach-Flavoured Chicken
- Chicken Salad
- Beef Tacos
- Vegetable Soup
- Chicken And Sweet Potato Stirfry
- Fish Cakes
- Bobotie
- Crunchy Fish Salad
- Spaghetti Bolognaise
- Lentil Bobotie
- Fish Cutlets With Italian Sauce
- Lentil Hot-Pot Crumble
- Ham And Corn Quiche
- Savoury Mince
- Potato and Lentil Bake
- Macaroni and Cheese
- Phyllo Chicken Parcels
- Baked Fish With White Onion Sauce
Tips
- Tip – Add More Fiber
- Tip – Eat More Fruits & Vegetables
- Tip – Hydrate
- Tip – Roast whole chicken
- Tip – Chicken stir-fry
- Tip – Schnitzel for lunch
- Tip – Homemade hummus
- Tip – Try your own flavours in your protein pancakes
- Tip – Turkey rashers
- Tip – Bolognaise leftovers
- Tip – Greek Yoghurt for muscle recovery
- Tip – Shred any leftover chicken
- Tip – Bolognaise for lunch tomorrow
- Tip – Fibre-rich salad greens
- Tip – Drink coffee without sugar
- Tip – Eat Fruit
- Tip – Lean biltong snack
- Tip – Berries in porridge
- Tip – Pre-gym snack
- Tip – Cinnamon and cocoa in oats
- Tip – Try different fruit weekly
- Tip – Slice bell peppers
- Tip – Freeze smoothie portions
- Tip – Stock up on fruit
Exercises
- Side to side ski jumps
- Jump Squat
- Tricep Dips
- Run on the spot
- Lunge With Spinal Twist
- Piriformis Stretch
- Standing Hamstring Stretch
- Kick side to side
- Kick forward
- Kick bum
- High knees
- Cuban Dumbbell Press
- Exercise Ball Pull In
- Stability Ball Abdominal Crunch
- Side Bend with Dumbbell
- Decline Oblique Crunch
- Decline Crunch
- Crunches
- Crunches with Legs on Stability Ball
- Cross Body Crunch
- Seated Ab Crunch with Cable
- Bent Knee Hip Raise
- Ab Rollout on Knees with Barbell
- Ab Rollout with Barbell
- Air Bike
- Standing Calf Raises using Machine
- Standing Barbell Calf Raise
- Smith Machine Reverse Calf Raises
- Seated Calf Raise using Machine
- Rocking Standing Calf Raise with Barbell
- Knee Circles
- Seated One Leg Calf Raise with Dumbbell
- Donkey Calf Raises
- Calf Raises with Band
- Calves Press on Leg Machine
- Seated Calf Raise with Barbell
- Ankle Circles
- Biceps Curl: V-Sit on Dome with Dumbbells
- Stork Stance Bicep Curl with Dumbbells
- Medicine Ball Biceps Curl on Stability Ball
- Step Up: Dumbbell (Bicep Curl, Single Leg Balance)
- Forward Lunge with Bicep Curl using Dumbbell
- Lateral Lunge with Bicep Curl with Dumbbell
- Biceps Curl: Stability Ball with Dumbbell (leg raised)
- Biceps Curl: Medicine Balll (Lunge, Bowling Motion)
- Quick Alternating Biceps Curls with Band
- Biceps Curl: Stability Ball with Dumbbell (Overhead Extension)
- Dead Lift: Barbell (Biceps Curl)
- One Arm Bicep Concentration on Stability Ball with Dumbbell
- Biceps Curl: Dumbbell (Reverse)
- Biceps Curl: Squat with Dumbbell
- Biceps Curl: Stability Ball with Dumbbell (seated)
- One Arm Bicep Curl with Olympic Bar or Barbell
- Biceps Curl: Machine
- Preacher Curl: Dumbbell (Zottman)
- Zottman Curl with Dumbbells
- Wide Grip Standing Biceps Curl with Barbell
- Preacher Curl: Dumbbell (Two Arm)
- Standing One Arm Curl Over Incline Bench with Dumbbell
- Standing One Arm Bicep Curl with Cable
- Standing Inner Biceps Curl with Dumbbell
- Spider Curl with Barbell
- Seated Inner Biceps Curl with Dumbbell
- Seated Bicep Curl with Dumbbell
- Seated Close Grip Concentration Curls with Barbell
- Reverse Plate Curls with Weight
- Preacher Curl: Dumbbell (Hammer)
- Preacher Curl: Barbell
- Overhead Curl with Cable
- Preacher Curl: Dumbbell (One Arm)
- Preacher Curl: Machine
- Lying Supine Biceps Curl with Dumbbell
- Lying High Bench Biceps Curl with Barbell
- Lying Close Grip Biceps Curls with Cable
- Lying Bicep Cable Curl
- Incline Inner Biceps Curl with Dumbbell
- High Cable Curls
- Flexor Incline Curls with Dumbbell
- Biceps Curl: Dumbbell (Hammer)
- EZ Bar Curl with Barbell
- Prone Incline Biceps Curl with Dumbbell
- Biceps Curl: Dumbbell
- Alternating Bicep Curl with Dumbbell
- Drag Curl with Barbell
- Cross Body Hammer Curl with Dumbbell
- Concentration Curls with Dumbbell
- Close Grip Standing Biceps Curls with Barbell
- Close Grip EZ Bar Curl with Barbell
- Preacher Curl: Cable
- Hammer Curls with Rope and Cable
- Lying Incline Curl with Barbell
- Alternating Incline Curl with Dumbbell
- Alternating Hammer Curl with Dumbbell
- Standing Biceps Curl with Cable
- Biceps Curl: Barbell
- Triceps Extension: Machine
- Triceps Extension: Dumbbell (Incline)
- Weighted Ball Side Bend
- Triceps Pushdown: Cable (V-Bar)
Team Members
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Plan Type
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Workout Type
Exercise Type
Equipment
- Bar
- Barbell
- Bench
- Bench: Decline
- Bench: Hyperextension
- Bench: Incline
- Body
- Bosu Ball
- Cable
- Dumbbell
- Dumbbells
- Exercise ball
- Exercise band
- Flat bench
- Machine
- Machine: Bench press
- Machine: Butterfly
- Machine: Chest
- Medicine ball
- Smith machine
- Stability ball
- Swiss ball
- T-bar machine
- Weight
- Weight plate
- Yoga Mat
Muscle Groups
Tags
- None