Lamees Martin, personal trainer for Wilma and Biokineticist at the Sports Science Institute of SA, describes Wilma as an absolute pleasure to work with. He says, "She has the motivation and dedication to achieve her goals, which enhances our working relationship."
Latest stats:
Height: 1.82m
Weight: 71kg (Latest)
Weight: 72.8 (Previous)
BMI: 21.51kg.m2 (Latest)
BMI: 22.6kg.m2 (Previous)
Measurements: :
Chest = 87cm,
Waist = 73cm,
Hips = 102cm,
Thigh = 56cm,
Relaxed Bicep = 28.5cm
Updated Training Programme:
A typical week for Wilma consists of three exercise sessions per week at the Sports Science Institute’s Wellness and Fitness Centre.
TYPICAL SESSION 1:
10 min Cardiovascular Warm-up:
- Arm Ergometer (6min)
Stretching
10min Cardiovascular Conditioning:
- Elliptical
Strength and conditioning (Upper Body):
- Seated Rowing
- Chest Press
- Step-ups (40sec per leg)
- Shoulder Press
- Lat Pull-down
- Lap around track
- Pecs Dec
- Low Row
- Step-ups (40sec per leg)
- Triceps Pushdown
- Bicep Curl
- Lap around track
Core strengthening:
- Back Extension
- Crunches (Pezzi)
- Obliques (Pezzi) - Plank hold
Cool Down:
- 2min walk around indoor track
Stretching
TYPICAL SESSION 2:
10min Cardiovascular Warm-up:
- Stepper
Stretching
Strength and conditioning (Lower Body):
- Leg press
- Wall Squats using pezzi
- Step-ups (40 sec each leg)
- Leg extension
- Leg curl
- Lap around track
- Adductor machine
- Abductor machine
- Step-ups (40 sec each leg)
- Calf raises
- Lunges
- Lap around track
10min Cardiovascular Conditioning:
- Rowing Machine
Core strengthening:
- Crunches (Pezzi)
- Obliques (Pezzi)
- Back Extensions (Pezzi)
Cool Down:
- 2min walk around indoor track
Stretching
TYPICAL SESSION 3:
10min Cardiovascular Warm-up:
- Cycle
Stretching
Cardiovascular Conditioning (10min):
- Elliptical Machine
Core strengthening:
- Crunches
- Obliques
- Bridge with glut drop
- Supermans
- Back extensions
Cool Down
- Rower (8mins)
Stretching
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