can anyone tell me how to remove and refit the front bumper

 

congratulations on your first post.

 

undo all the screws top and bottom and pull off... there are clips everywhere.
Also, you have to pull out the parking sensors before completely tossing the bumper to the side.
Search the forums via the search funtion.
maybe in DIY... i have seen the topic somewhere....probably in regards to upgrading a bumper from normal to sports