Kallas Eksteen, 28, 100kg, 189cm, from Lonehill in Johannesburg.
How do you train daily?
“I warm up and stretch for 10 to 15 minutes before starting with core compound exercises (squats, deadlifts, benchpresses, shoulder presses and more). I do that so that I can maintain proper form in the beginning of the workout, before fatigue sets in and I lose it. After that I focus on machines and cable work, and end the session with isolation movements. If I visit my family on the farm, I still find ways to train – there are no excuses! I’ll pick up 50kg bags to load onto the truck, do pull-ups on trees and box jumps onto a rock. All bodyweight exercises are meant to be done outdoors!”
What’s your best workout advice?
“Don’t stop between sets. Rather use active rest, or include drop-sets or supersets in your breaks. And keep changing up your cardio routine. I love sprint work. It ramps up your metabolism, and builds fast-twitch muscle fibre. And lastly, make sure your exercises reach full range of motion – it’s better, both for technique and for building muscle.”