Staying healthy has become a challenge for many people with their busy schedules today. While some cannot find time to go to a gym, some others do not find a gym in close proximity to their office or home. The Kiss Fitness, the newest addition to the fitness industry in Sri Lanka, is the brainchild of Tiron Wickramasinghe, a fitness trainer certified by the International Sports Science Association, USA. 

At the Kiss Fitness, clients are offered one-to-one training while Tiron and his team also give them the knowledge about the different workouts they do. Since it is located at the Excel World, one of Colombo’s popular recreational centres, many corporate clients can visit this lavishly designed space for their daily workouts. 

Designed with state-of-the-art equipment, the Kiss Fitness offers standard facilities including hot and cold water and locker facilities for the clients. Memberships are offered at annual, bi annual, monthly and quarterly rates and once a client becomes a member at the Kiss Fitness, they are offered free parking facilities and are entitled to discounts at the Excel World restaurants. 

The Kiss Fitness is open from 5AM -11PM on weekdays and from 7AM - 9PM on weekends. 

Push-ups 

Push-ups are basic strength-building total body exercises that strengthen the upper body and improve the core strength. Several muscle groups in the chest, arms, shoulder, triceps, back, and neck work simultaneously during a push-up. Push-ups are performed in a prone position, which can help develop a good posture. Before doing this workout, it is a must to warm-up where the resting heart beat gradually rises to training heart beat along with dynamic stretching which propels muscles to an extended range of motion. 

Basic Level 

Cross Legged Push Ups 

- Keep arms at shoulder width 

- Cross the legs, bend knees and lift the ankle upwards 

- Swing the body forward when going down 

Main target muscle: Pectoris 

Secondary target muscle: triceps 

Intermediate level 

- Keep arms at shoulder width as above 

- Place feet together and the body parallel to the ground 

- Steadily move downwards 

*The upper body and lower body should move together 

Advanced level 

Option 1: 

Plyometric Push Up 

The starting position is the same as that of a basic push-up 

- Lower yourself until the chest is just above the floor 

- Push the upper body up,  take hands off the floor and clap 

- Go back to starting position and repeat 

In addition to the main target muscles, this workout also targets core muscles. 

Option 2: 

- The starting position is the same as that of a basic push-up 

- Lower the body until the chest is above the floor 

- Push the entire body up and get back to starting position 

This workout targets the entire body. A proper balance and coordination is a must for this workout. 

*The advanced workouts are not recommended for those having injuries. 

Photographs by Kushan Pathiraja and Kithsiri de Mel