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Price: R 4 800 000 in BLOUBERG, CAPE TOWN, WESTERN CAPE, SOUTH AFRICA DOLPHIN BEACH .. HUMONGOUS PRICE REDUCTION OF R500 000!!!!!!!!!! |
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Price: R 18 000 per month in UMHLANGA, KWAZULU-NATAL, SOUTH AFRICA 2.0 BEDROOM FLAT TO LET IN SIBAYA |
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Gym, schym. Your own body weight is all you really need to firm up your entire frame. And when it comes to building a solid foundation, these moves are key. Over the next 30 days, you’ll work on strengthening and toning your chest, arms, legs, butt, and abs with these challenging and highly effective total-body exercises. Crush this workout and you’ll reap major physical rewards. Plus, these moves can be done anytime, anywhere…so no more excuses!
RELATED: This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks
Stand with feet hip-width apart. Fold forward, bringing palms to ground. Walk hands forward to come into a plank. Perform one push-up, bending arms and lowering your chest until it nearly touches the floor, and then push back up to a plank. Walk your hands back toward feet and stand up.
Lean against a wall, back flat and feet shoulder-width apart about two feet away from wall. Bend knees, lowering down to 90 degrees, and extend arms straight out in front of you. Reverse to return to start.
RELATED: This 30-Day Arms Challenge Will Transform Your Upper Body In Just 4 Weeks
Lie facedown with your arms and legs extended straight out. Keeping head in a neutral position, raise your arms, legs, and chest off the floor. Hold for one count, and then slowly lower back to start.
Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knees. Hold for one count, and then lower hips back to start.
RELATED: Learn How to Properly Engage Your Glutes During These Key Exercises
Lie faceup with arms extended overhead and legs straight out. Contract abs, pulling the belly button toward the floor. Slowly raise shoulders and legs off the floor and hold.
Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Lower body until your chest nearly touches the floor. Pause briefly, and then push yourself back up to start.
RELATED: Hit All Your Major Muscles With This 6-Move Kettlebell Workout
Stand with feet shoulder-width apart, chest high, abs tight, and hands clasped in front of chest. Push hips back, bend knees, and lower down, bringing hips to just below parallel. Push into heels to rise to standing.
Lie facedown with arms extended diagonally in front of you so your body forms a “Y.” Raise your chest and arms off the floor. Hold for one count, then slowly return to the start.
RELATED: How to Be a Stronger Runner in 8 Easy Steps
Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knees. Hold for allotted time, then lower hips back to start.
Lie faceup with legs and arms extended, palms open and feet pointed. Engage your abs as you bring your legs and arms up toward the midline of your body, trying to touch your toes. Hold for a count of one, and then return to start.
RELATED: Work Your Thighs and Core in Only 10 Minutes With Carrie Dorr
From a straight-arm plank, lower right elbow to the ground, followed by left, coming into a forearm plank. Place right hand on ground directly beneath right shoulder and straighten right elbow, then place left hand under left shoulder and straighten left elbow, coming back into a straight-arm plank.
Stand with your feet shoulder-width apart. Push your hips back, bend your knees, and lower into a squat with hands clasped in front of chest. Keeping your chest up, your weight in your heels, and your eyes straight ahead, walk forward a few steps and then backward a few steps. Continue for the allotted time.
RELATED: The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt
Lie facedown with legs extended and palms planted on floor as if you are about to do a push-up. Slide hands forward a bit, bringing them in line with your head. Squeeze lower back and shoulders to raise chest and arms up; your arms and head should form a “W.” Hold for one count, then slowly return to the start.
Lie faceup with knees bent, heels under knees, and arms at sides, palms down and toes raised. Lift right leg, extending it straight and bringing it in line with your left leg. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knee. Hold for one count and then lower back to start, keeping right leg lifted. After 12-15 reps, switch legs and repeat.
RELATED: Dumbbell Box Step-Overs Will Give You Your Tightest Butt Ever
Lie faceup with arms extended overhead and lower back pressed into floor. Sit up explosively, driving right arm forward with elbow bent and left knee bent and up (as if sprinting while sitting down). Lower back down to start. This is one rep. Switch sides; repeat.
Start in a forearm plank with elbows under shoulders, feet shoulder-width apart and back flat; hold for 5 seconds. Then, place right hand on ground directly beneath right shoulder, and straighten right elbow. Then left hand under left shoulder and straighten left elbow, coming back into a straight-arm plank. Perform one push-up, lowering body until your chest nearly touches the floor, then reverse motion to return to a forearm plank.
RELATED: Flyby Fitness: I Tried a HIIT Workout That I Absolutely Loved
Stand with feet a little wider than shoulder-width apart, toes turned slightly out, arms at sides. Push hips back, bend knees, and lower down as you bring arms forward. At the bottom of the squat, jump up explosively, swinging arms back; land softly. This is one rep. Immediately sit back down into your squat and repeat.
Lie facedown with legs extended and arms extended straight out on either side of your chest; body should form a “T.” Squeeze lower back and shoulders to raise chest and arms up. Hold for one count, then slowly lower back to start.
RELATED: I Tried a Boxing Class at Gloveworx
Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knees. Maintain this position as you lift your right knee toward your chest, until your hip is at 90 degrees. Lower it back down and then repeat with the left leg. This is one rep.
Lie faceup on the floor with your knees bent, feet flat, and arms extended out to sides. Bend elbows and place your fingertips lightly behind your ears. In one fluid movement, sit up and rotate your torso as you bring your left elbow to your right knee. Reverse the motion to return to start, then repeat move on the opposite side. This is one rep.
RELATED: I Tried a Bootcamp Class That Makes You Feel Like You're in a Video Game
Get into a straight-arm plank with hands under shoulders, feet hip-width apart and core tight. Take three slow counts to lower your body until your chest nearly touches the floor. Then, in a single count, push yourself back up to start.
Stand with feet a little wider than shoulder-width apart, toes turned slightly out, arms at sides. Push hips back, bend knees, and lower down as you bring arms forward. At the bottom of the squat, jump up explosively, swinging arms back; land softly and sink back into the squat. Hold for a count of three, then jump back up explosively.
RELATED: This Is the Best Kind of Exercise, According to Jillian Michaels
Lie facedown with arms overhead and legs extended. Squeeze upper back and glutes to lift arms, chest, feet, and legs. Maintaining this position, bend elbows and glide arms out and down into 90-degree angles, pulling elbows in and shoulder blades together. Extend arms back overhead and then, slowly and with control, lower back down to start.
Lie faceup with feet together and knees flaring out so your legs make a diamond shape. Squeezing glutes, lift your hips so your body makes a straight line from your shoulders to your knees. Hold for one second, then lower back down to start.
RELATED: 3 Quick Triceps Exercises for Sculpted Arms
Start on all fours with hands under shoulders, knees under hips, and feet flexed with toes tucked. Lift knees a couple inches off the floor. Keeping back flat and abs tight, raise and straighten your right arm and left leg until they’re in line with your body. Pause, then bring them back in. Repeat movement with your left arm and right leg. This is one rep.
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From integrating Afrikaans schools to implementing a provincial online admission system – Lesufi’s department’s plans have drawn praise and criticism from all quarters.
He is seen as a mainstay in Gauteng’s education sector.
Lesufi’s stance on Afrikaans schools has raised the ire of his detractors, but his active leadership and position in the rolling out of digitised schools in Gauteng have been praised by many.
“For five years now, we have been working with our partners to reduce plastic in the gifts that sponsors give the public,” Tour director Christian Prudhomme wrote to French MPs who recently published a paper on the subject.
“We have included in the specifications and standards that we impose on our partners, the obligation to be part of a process to reduce the use of plastic.
“For example, caps and T-shirts that once were packaged in a plastic bag are now always distributed without packaging.”
About 30 MPs, led by Francois-Michel Lambert of the French Green Party, had denounced the plastic pollution caused by the “18 million goodies that are distributed and thrown into the wild”.
Prudhomme responded that: “The number of gifts, which reached 18 million in 2017, will fall to 15 million in 2019 from the 160 decorated vehicles and 31 sponsors.”
The MPs also criticised the tacky quality of the free gifts and said that while they were “lovers of the Tour”, they were “even more in love with our countryside, our mountains”.
They called for “an advertising caravan free of these plastic objects that we do not need”.
Prudhomme responded that the Tour was taking action.
“It seems to us that sponsors are keen to hand out gifts that please the public and can be taken home,” he said.
Prudhomme also said the “leaflets, leaflets, leaflets, leaflets”, that used to litter the roadside after the caravan, which has been part of the Tour since 1930, passed “have already been banned”.
Prudhomme said that the Tour was also striving to reduce its environmental impact on 82 sites on the 2019 route that form part of the “Natura 2000” European network of protected areas and habitats.
He said the caravan would stop distributing gifts and turn off their sound systems in those areas, while the television helicopters would not fly over.
METAL COATINGS AND MECHANICAL COMPONENT REFURBISHING COMPANY REQUIRES A TECHNICAL SALES ENGINEER (SURFACE ENGINEERING/ COATING) IN CAPE TOWN
Please Note:
Failure to meet with the above key requirements, will result in instant disqualification.
Requirements:
Applicants must reside in CAPE TOWN or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Visit our website to view all of our current vacancies: www.mprtc.co.za
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
National company is seeking Locum nurses with dispensing license in the East London area.
Pretoria, Wednesday, 3 July 2019 – The South African Revenue Service (SARS) is aware of a problem that some taxpayers are experiencing. This occurs when they save their income tax return, and immediately re-open the return and press the tax calculate button before the form has fully rendered. The problem is aggravated when taxpayers click multiple times as they try to view their return.
SARS will be putting in a fix where all the buttons, including the calculate button, will be greyed while the form is still loading. SARS will also limit the clicks on each button to once.
SARS thanks those early filers for flagging this frustration with us and apologize for the inconvenience caused to taxpayers, especially those who are willing to be compliant by filing their income tax returns early.
We are encouraged by a positive uptake in the number tax returns submitted via eFiling this year. After two days of eFiling, SARS has already received over half a million individuals who have logged on, of whom 297488 requested their return and 188140 filed.
SARS is thrilled at the uptake of the digital channels and is working hard to make the experience even simpler.
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