Le Roux & Vos Biokineticists

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Le Roux & Vos Biokineticists Orthopaedic (Joint pain, muscle imbalance, muscle pain) Chronic disease (High Blood Pressure, Diabetes, Cholesterol etc.) rehabilitation. Sport performance.

Posture correct. Pre and Post Partum training. Vitality Fitness Assessments. Cybex Testing.

21/10/2026

💪 CAN’T DO A PUSH-UP YET? START HERE! 🔥

You don’t have to do a perfect push-up on day one. Every strong push-up starts with a progression! 👏

🏋️‍♀️ 5 Steps to Build Your Push-Up Strength

🔥 WHY ARE PUSH-UPS SO IMPORTANT?

✅ Strengthen your chest, shoulders and triceps.
✅ Improve core stability and whole-body control.
✅ Build strength for everyday activities and sport.
✅ Improve your ability to push, lift and support your body.
✅ Require no gym equipment — you can do them almost anywhere!

🎯 PRO TIP: Focus on good technique before increasing difficulty. Keep your body aligned, control your movement and choose a level that allows you to maintain proper form. Progress gradually, and don't push through pain.

Remember: Progression is better than perfection! 💥

👇 CHALLENGE: Which push-up level are you currently on — 1, 2, 3, 4 or 5? Comment below!

📌 Save this post and start building your strength today.

LRV Biokinetics | Move • Perform • Recover

20/10/2026

🏃‍♂️🔥 COUCH TO 5K — WEEK 4! WE’RE GETTING STRONGER! 💪

Four weeks of showing up, pushing forward and proving that progress starts with ONE step! 👟✨

Think you’re not a runner? Think again! 😉 Every workout is building your endurance, confidence and strength.

🎯 YOUR WEEK 4 CHALLENGE:
🏃 Run for 4 minutes
🚶 Walk for 2 minutes
🔁 Repeat 5 times
⏱️ Total: 30 minutes
📅 Aim for 3–4 sessions this week!

💡 REMEMBER: You don’t need to be the fastest. You don’t need to run the whole way. You just need to keep moving and stay consistent!

🔥 Every minute counts. Every step matters. And you’re capable of more than you think!

👇 LET’S HEAR IT! Comment “WEEK 4” if you’re still going strong, or tag a friend who needs to start their running journey!

Follow Le Roux & Vos Biokineticists as we work towards that 5K finish line together! 🏁

✨ Small steps. Big progress.

🏃‍♀️ HOW MUCH EXERCISE DO YOU REALLY NEED? 💪Do you need to spend hours in the gym to be healthy? 🤔 Not necessarily!Many ...
15/10/2026

🏃‍♀️ HOW MUCH EXERCISE DO YOU REALLY NEED? 💪

Do you need to spend hours in the gym to be healthy? 🤔 Not necessarily!

Many people underestimate how much regular movement can improve their health — and others aren't sure where to start.

The good news? You don't have to do everything at once. Small, consistent steps can make a BIG difference! 🙌

📊 Here's your weekly exercise guide:

❤️ CARDIO | 150–300 minutes per week
Improve your heart health, stamina, energy levels and overall fitness. Think brisk walking, cycling, swimming or running.

💪 STRENGTH TRAINING | At least 2 days per week
Build and maintain muscle, support bone health, improve everyday function and help you stay strong as you age.

🧘 FLEXIBILITY & MOBILITY | Make it part of your routine
Move more freely, maintain your range of motion and reduce stiffness. Stretching, mobility exercises and Pilates are great options.

⚖️ BALANCE | Include balance exercises regularly
Improve stability, coordination and confidence in everyday movements — especially as you get older.

✨ WHY DOES IT MATTER?

Regular exercise can support:
✅ A healthier heart
✅ Stronger muscles and bones
✅ Better mobility and posture
✅ Improved mood and stress management
✅ Better sleep
✅ Greater independence as you age

🔥 THE MOST IMPORTANT PART? START WHERE YOU ARE.

You don't need to be fit to start exercising. You need to start at a level that suits you and build gradually.

Even if you can't reach the recommended targets yet, some movement is better than none!

💬 LET'S TALK!
How many days a week do YOU currently exercise — 0–1, 2–3, or 4+ days?

👇 Comment below! No judgement — just an opportunity to take the next step towards a healthier you.

📲 Save this post as your weekly reminder and share it with someone who needs a little motivation!

Le Roux & Vos Biokineticists
Move well. Live well. ❤️

13/10/2026

🚨 STOP SCROLLING! Your shoulders NEED these exercises! 💪🔥

Want stronger, healthier shoulders? Whether you're lifting weights, playing sport, working at a desk, or simply want to move better — shoulder strength and mobility matter! 🏋️‍♀️

✅ MUST-DO SHOULDER EXERCISES!

💡 Pro tip: Quality over quantity! Move with control, use a suitable resistance, and don't push through sharp pain.

Your shoulders do so much for you. It's time to give them some attention! ❤️

📌 SAVE this post for your next workout!
👯 TAG someone who needs stronger shoulders!
➕ FOLLOW for more biokinetics, rehabilitation and movement tips!

Move well. Live well. 💚

12/10/2026

🏃‍♂️🔥 COUCH TO 5K — WEEK 3 IS HERE!

Who said you have to be a runner to START running? 👀💪

tiktok.com/.biokinetics

https://lrvbiokinetics.co.za/

We're building confidence, endurance and stronger bodies — ONE STEP AT A TIME! 🙌

🎯 YOUR WEEK 3 CHALLENGE:
🏃 Run for 3 minutes
🚶 Walk for 2 minutes
🔁 Repeat 5 times
⏱️ Total: 25 minutes
📅 Aim for 3–4 sessions this week!

Don't worry about your pace. Don't compare yourself to others. Every step counts! ❤️

Whether you're starting from the couch, getting back into exercise, or working towards your very first 5K — THIS IS YOUR SIGN TO START! 🔥

👇 COMMENT “WEEK 3” if you're joining the challenge! Tag someone who needs a little motivation to get moving. 🏃‍♀️🏃‍♂️

Follow Le Roux & Vos Biokineticists for your next Couch to 5K instalment!

✨ Small steps. Big progress.

🎒💚 THE GYM BAG CHALLENGE! 💚🎒Ask ChatGPT to decorate your gymbag based on EVERYTHING it knows about you… what would it lo...
09/10/2026

🎒💚 THE GYM BAG CHALLENGE! 💚🎒

Ask ChatGPT to decorate your gymbag based on EVERYTHING it knows about you…
what would it look like? 👀✨

🏃‍♀️ Your favourite way to exercise?
💪 Your fitness goals?
🧘‍♀️ Your self-care essentials?
🩹 Your injury recovery journey?
🔥 Your secret to staying motivated?

HERE'S YOUR CHALLENGE! 👇

1️⃣ Save the empty bag picture.
2️⃣ Upload it to ChatGPT or your favourite AI tool.
3️⃣ Use this prompt:

"Decorate this gym bag represent everything you know about me, my personality, my lifestyle, my fitness goals and my health journey. Make it creative, personal and fun!"

4️⃣ Post your personalised bag in the comments below! 👇😍

We want to see YOUR bag! 🎒

Are you Team Running 🏃, Team Strength 💪, Team Recovery 🩹 or a little bit of EVERYTHING? 😁

Tag a friend and challenge them to create their own!

💚 LRV Biokinetics — MOVE • PERFORM • RECOVER

05/10/2026

🏃‍♀️ WEEK 2 — Couch to 5K!

You made it through Week 1… now we build! 🔥

Your Week 2 workout: 🏃 Run 2 minutes
🚶 Walk 2 minutes
🔁 Repeat 5 times
⏱️ Total: 20 minutes
📅 Aim for 3–4 sessions this week

Don't worry about speed — focus on consistency and enjoying the process. 💪

Your goal isn't to be fast.
Your goal is to keep showing up. ❤️

Who’s joining me for Week 2? 👇

From couch to 5K — one step, one run, one victory at a time! 👟🔥 Couch to 5K: Week 1 Starts Today!Day 1 of turning excuse...
30/09/2026

From couch to 5K — one step, one run, one victory at a time! 👟🔥

Couch to 5K: Week 1 Starts Today!

Day 1 of turning excuses into miles.
✅ Run 60 sec
✅ Walk 90 sec
✅ Repeat × 8
✅ 3 sessions this week

Who's joining me on this journey?

24/09/2026

💥 THINK THIS LITTLE BAND CAN’T DO MUCH? THINK AGAIN. 💥

One small band. Endless possibilities. 🔥

Whether you're training for strength, mobility, performance or recovery, your LRV Resistance Bands can go wherever you go. 💪

🏋️‍♀️ Home
🏃‍♂️ Gym
🌿 Outdoors
✈️ Travel

5 resistance levels. One compact set.

And the best part? 👀

🔥 ONLY R150 PER SET OF 5! 🔥

Small enough to carry.
Strong enough to challenge you.
Versatile enough to train anywhere.

LRV — MOVE • PERFORM • RECOVER

🛒 Shop now: lrvbiokinetics.co.za

📦 Local pickup & delivery options available.

Address

Castle Gate Planet Fitness Gym
Waterkloof Ridge

Opening Hours

Monday 06:00 - 18:00
Tuesday 06:00 - 18:00
Wednesday 06:00 - 18:00
Thursday 06:00 - 18:00
Friday 06:00 - 12:00

Website

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