Todays workout will concentrate on the upper-body , that is chest , biceps ,triceps and shoulder. The usual upper-body workouts are mostly single moves using dumb bells . That can sometimes feel repetative and boring , so the following will exersises will be working more than one muscle at a time. They may seem hard at first , but as they say practice makes perfect.

THE WORKOUT

ELEVATED PUSH UP

Do 3 sets of 10

This works on you chest , triceps , abs ,shoulders

how its done;

• Lay on the ground face done. Put your feet on something elevated such as a chair or the end of you bed.
• Keeping your body straight , put your hands palm down on the ground and push yourself up.

http://www.youtube.com/watch?v=jQDqPnuqzXg&list=PL06049559DF3C9488&index=25&feature=plpp_video

LYING CHEST PRESS

Do 3 sets of 10

This works your chest , abs

• Lay flat on your back with your knees in the air.
• Holding some dumb bell in your hands ( or water bottles if you dont have dumb bells) , put arms 90 degrees to your body and bend the up wards at the elbow.
• Raise your arm up and extend your legs in front of you at the same time.

http://www.youtube.com/watch?v=qeQCCwLj0tQ&feature=related
 PLANK ROW TO BURPEE

Do 3 sets of 10

This works your  triceps , shoulders ,abs , upper back  and also does cardio

• To begin, lie on the floor face down with your legs straight behind you with your ankles, knees and thighs touching. With a dumbbell in each hand, extend your arms straight in front of your body.
• Move your arms, while still holding the dumbbells, under your shoulders. raise your upper body by pushing your hands into the ground and slowly straighten your arms and lift your shoulders and chest.
• Your hands will not be touching the floor but instead grasping the dumbbells. As a guide, imagine yourself in pushup position
•  keep your back as straight as possible and keep your abs tight. Aim to keep your neck inline with your spine and shoulders drawn back
• To complete the row portion of this exercise, beginning with your right arm, grab the dumbbell and bend your elbow to a 90 degree angle.  Slowly pull it towards the ceiling while your upper arm skims the side of your stomach. You will have to tighten your abs to maintain your balance while doing this row. Slightly twist your hips to the left or right depending on which hand you are raising.
• Do your right arm , then left . Then get into a squat position and jump up as high as you can. Then do the exercise again until you reach 10 reps.

http://www.youtube.com/watch?v=VMx5wT01l2E&feature=relmfu
BY KAPA187

The Lusaka City Council (LCC) has summoned senior church officials at the newly built multi-million dollar Bread of Life Church in Lusaka’s Emmasdale area to appear before it, tomorrow.

This follows the death of a forty-year-old congregant after a ceiling board sliced half of his face following a heavy downpour in the area.

Council Public Relations Officer, Henry Kapata says the local authority has since launched investigations into the matter.

Mr. Kapata further disclosed that the local authority is yet to establish whether the church obtained a partial occupation certificate to use the unfinished building, as stipulated by the Public Health Act.

And Amos Lwabila, who has described the incident, as the work of the devil, expressed sadness at the development.

Mr. Lwabila, has described the late elder, Artone Nyirenda, who was Kitwe based, as a dedicated Christian.

Mr Nyirenda was badly injured by falling pieces of the church ceiling board after strong winds blew off parts of the newly built Church in Lusaka’s Emmasdale Township.

MUVITV

A former Army commander has apologised to president Sata for calling on him to desist from involving the defence forces in politics during the run-up to the September 20 tripartite polls.

Lt. Gen. Wisdom Lopa says he inadvertently mentioned President Sata’s name and has apologised on behalf of the former service chiefs.

General Lopa had called on Mr. Sata as an opposition leader then to desist from involving the Defence force into politics because they support the government of the day.

Gen. Lopa made the apology during his colourful Farewell Parade where he transferred the instruments of power to Army Commander Lt Gen. Paul Mihova at Arackan Barracks in Lusaka on Monday.

He apologised for the embarrassment the remarks may have caused president Sata.

And General Lopa has advised the Defence force to have a need to acquire knowledge because the Army must be in step with Modern Technology and Equipment.

He also paid tribute to the Army Commander and his Deputy for their well deserved appointments.

And Army Commander Lt. Gen. Mihova hailed General Lopa for his great contribution to the Army and his 40 years of gallant service.

And Army Chaplain Lieutenant Vincent Mweya commended General Lopa for the sacrifice he made to the Zambia Army.

[ZNBC]

THE MMD Die Hard youth wing has challenged former MMD national secretary Katele Kalumba’s wife, Lumba, to disclose her preferred party president instead of peddling derogative media statements to scandalise Nevers Mumba who has all qualities to stand as MMD president.

National coordinator Bowman Lusambo has since given Mrs Kalumba an ultimatum of two days in which to reveal her preferred candidate and stop attacking Dr Mumba. He said in an interview yesterday that MMD youths were disappointed with Mrs Kalumba’s conduct of attacking Dr Mumba through the media. He said Mrs Kalumba’s failure to disclose her stance within two days effective today and tomorrow would force them to block her participation during forthcoming party convention.

Mr Lusambo was reacting to Mrs Kalumba’s statements reported in some sections of the media commenting on MMD party presidency. “Mrs Kalumba should respect Dr Mumba because he is currently the only potential candidate who can uplift the party from where it is now. Dr Mumba has all the support and he is a competent and hardworking leader,” Mr Lusambo said. He said the MMD needed a leader who was charismatic and Dr Mumba was such a person the opposition party required because of wealth leadership qualities, especially that he had also served as Republican vice-president. He said Dr Mumba was a hardworking leader who had proved to all and?would not divide the MMD once elected as party president.

“Some of the people Mrs Kalumba thinks can take the party forward have ?been failures and cannot perform any task. Among all those who are vying for the MMD presidency, Dr Mumba is the only capable candidate who will take the MMD to higher heights and provide visionary leadership skills,” he said. Mr Lusambo said the MMD youth wing would continue to defend Dr Mumba because he was headed for victory during forthcoming party convention due to massive support he would receive.

He said former vice-president Enoch Kavindele who was recently on ?campaign trips with former president Rupiah Banda was not capable of leading the MMD because he was among the people who wrongly advised Mr Banda and lost the elections. He said MMD in its current status needed a true messiah to unite it and that could only be achieved through Dr Mumba if voted as party president.

Mr Lusambo hailed the police stance on carrying out various corruption investigations but said such should not be done as a result of political motivations. And MMD Lusaka Province Taskforce chairperson Chiwele Maimisa described as strange the statement by Ms Kalumba.

Mr Maimisa said Ms Kalumba was not the right person to talk about corruption in the party given that her husband was in court facing corruption charges.

Meanwhile, the MMD Watchdogs has proposed that former Finance minister Situmbeko Musokotwane should take over as party president. National Mobilisation coordinator Boyd Liambai said Dr Musokotwane was best suited to lead the MMD. In a letter to MMD National Secretary Major Richard Kachingwe, Mr Liambai said the decion to back Dr Musokotwane was reached at after a serious and vigorous consultation from people within and outside the party structures countrywide. And MMD deputy national chairperson Kabinga Pande has dispelled assertions by some political analysts that the former ruling party risks going into oblivion because of its failure to reorganise itself since the defeat in the September 20 polls.

He said since the defeat, the MMD has been reorganising itself and had constituted various committees to come up with the best ways of once again attracting the electorate to the party.

Political analysts Dante Saunders, Foundation for Democratic Process (FODEP) president Alex Ng’oma and Zambia Open University lecturer in the School of Development Studies Thomas Mabwe at the weekend predicted that the MMD was headed for extinction because the members were busy jostling for the presidency at the expense of reorganising the party.

But Mr Pande said contrary to the assertions by the three political analysts, the MMD had since the loss been reorganising itself and the Zambians would soon be shocked by the party’s performance in the coming parliamentary by-elections in Magoye and Nakonde.
[Times of Zambia]

INFORMATION and Tourism Minister Given Lubinda has challenged former Education minister Dora Siliya to prove claims that the 29 impounded motor cycles that were intercepted on their way to her residence were a donation instead of making empty accusations that Government was persecuting her.

Mr Lubinda said the statement by the Petauke Central Member of Parliament (MP) that she was being persecuted were inaccurate because the police and Government did not have reasons to persecute her but reminded her that the law requires her explain on how she acquired the impounded property. Police in Lusaka on Saturday impounded a truck laden with 29 electric motor cycles which the law enforcers linked to Ms Siliya.

The cycles were immediately taken to Woodlands offices being jointly used as an investigation centre by a combined team of security personnel. The incident happened barely 24 hours after a combined team of law enforcement officers searched Ms Siliya’s house on Lusaka’s Independence Avenue in their continued investigations on a number of suspected irregular conducts by former government officials. Mr Lubinda said the Government would not be discouraged by remarks attributed to Ms Siliya that she was being persecuted because the Government wants to correct what he described as scandalous activities.

The minister said the Patriotic Front (PF) Government was composed of men and women of sober character and would not engage in petty politics such as witch-hunt. Mr Lubinda, who is also Kabwata MP, said it was incumbent upon Ms Siliya to satisfy the police that she acquired the cycles in a lawful manner than engaging in accusations that lacked background.

The motor cycles impounded on Saturday were discovered around 10:00 hours after a truck from Melcome Industries laden with the items was intercepted by police on Bwinjimfumu Road in Lusaka. The truck driver identified as Lawrence Kashila was detained and later released after police interrogation during which he revealed that he was taking the cycles to Ms Siliya’s house on instructions from his employer, Muhammad Ahmed Seedat.

But Ms Siliya said the motor cycles were a donation from South Africa made about seven months ago to “My Home Town”, an organisation the former minister is matron of. Ms Siliya said the cycles were being kept at Mr Sedat’s warehouse and that she had been too busy in the recent past to find time to distribute the vehicles to the intended beneficiaries.

The MMD national chairperson for information and publicity accused the PF Government of harassing and persecuting her and wondered how the police could impound the motor cycles without anyone coming forward to complain about the matter. Ms Siliya said “My Home Town” was currently working in Petauke in Eastern Province, in Choma in Southern Province as well as some towns on the Copperbelt and had nothing to do with public resources.

The impounding of the cycles comes after more than 1,000 bicycles were confiscated from former Finance minister Situmbeko Musokotwane and other members of the former ruling party while former minister of Mines Maxwell Mwale was also arrested in connection with the bicycles.

[Times of Zambia]

Security wings have opened a docket and started investigating former President Rupiah Banda regarding the K3.5 billion (US$700,000) he could have spent on a duplex of luxury up-market villas located on Leopards Hill Road barely 90 days after he became President of Zambia.

This has been confirmed by the Anti-Corruption Commission (ACC) in a written response to the Daily Mail.

Charges are unlikely to hold unless his immunity is lifted in Parliament through a popular vote to pave way for a possible court and police appearance.
President Sata has said his government is not in “a hurry” to lift his predecessor’s immunity as he embarks on a spirited anti-graft fight, suggesting that he would want law investigations officers to complete their job before he can act.

A team put together to probe the former President comprises high ranking specialised officers from the Zambia Police, ACC and Drug Enforcement Agency (DEC).

The property Mr. Banda has been linked to is located on plot NO. RE/29/488A Leopards Hill Road in Kabulonga and value runs into billions of Kwacha.

“I would like to inform you that there is an inquiry into the matter (the Leopards Hill property) which is being investigated by a joint team of investigative agencies,” ACC Corporate Affairs Officer Mr. Wezzy Chomba said.

Mr Chomba could, however, not shed more light on the matter and instead referred all queries to the Inspector General of Police saying: “the office of Inspector General of Police will deal with any matters relating to media on the said subject.”

But Inspector General of Police Dr Martin Malama declined to give the Daily Mail more information on how far investigations had gone saying Zambians will have to wait for the courts to start trying various “high profile” cases.

“We have no comment on that. We want to ensure that the people and details of all investigations taking place are revealed in the courts of law,” Dr Malama said from Zimbabwe via phone yesterday.

It is alleged that Former President Banda demolished structures which were there to build a multi-million dollar complex of 12 villas whose value runs into billions of kwacha.

Source: Zambia Daily Mail

PRESIDENT Sata on Friday received kudos from an unlikely source – former Vice President George Kunda.
Mr Kunda welcomed the appointment of a 20-member technical committee to draft a new republican Constitution.
“I’m happy that the Patriotic Front (PF) has started honouring some of its campaign promises and one of this is the appointment of the 20-member technical team to draft a new republican Constitution. I’m happy with the composition.
“I’m just hoping that the committee will come up with a Constitution that will stand a test of time according to the wishes of the Zambian people,” Mr Kunda said.
He said in an interview that he is impressed with the legal representation on the committee.
The committee to be headed by former Chief Justice Annel Silungwe is expected to complete its work within 12 months.
Mr Kunda said he is happy that President Sata has appointed a 20-member technical team to immediately begin working on the new Constitution.
Last week, President Sata announced the appointment of a 20-member technical committee that includes the Council of Churches in Zambia (CCZ) and three bishops from the Catholic Church.
Mr Kunda said the committee should not be restricted to completing its task within 90 days because this might compromise its quality of work.

[Zambia Daily Mail]