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Weekly Workout

Weekly Workout #6 – Upper Body Blast!

 

The team at MaxNRG PT understand sometimes you would like to do your own workout at home, park or at your local gym. So we are now happy to provide our new ‘Weekly Workout’.

Each Wednesday we will be posting new workouts, exercise ideas and variations and some challenges that you can set for yourself.

Upper Body Blast!

Last week we did your legs now its time for your upper body. Here is a range of upper body exercises, working your chest, shoulders, back and arms.  This workout will really get your upper body pumping and finishing off with some dumbbell punches you will sure to be feeling it at the end!

Equipment needed: Step or bench, Fitball, Dumbbells, Chin Up bar
Duration: 30 seconds each exercise with step ups in between each exercise Repeat Twice

1. Decline Push ups


Watch video here

2. Bent Over Rows

3. Push Press



Watch Video here
4. Dips

Watch video here

5. Chest Press

Watch Video here

6. Bicep Curls

Watch Video here

7. Chin Up


Watch Video here

8. Dumbbell Tricep Extentions

Watch Video here

9. Dumbbell Punches – pick up some lighter dumbbells and punch it out!

 

We look forward to giving up more workouts and challenges each week, Stay tuned!

For more information about how MaxNRG Personal Training can assist you with your fitness needs check out our Melbourne Mobile Personal Training website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

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Exercise of the Week

Butt Kicks – Exercise of the Week

Butt Kicks – Exercise of the Week

The Butt-kicks exercise is a dynamic stretching exercise you can use before each of your workouts. Dynamic stretching is used to increase the range of movement, blood and oxygen flow to soft tissues prior to exertion and helps reduce the chances of injury.

  • Butt Kicks are performed just as the name implies – by literally kicking your butt with your foot.
  • Raise your heel as close as possible to your butt, using a fast leg movement on the balls of the feet .
  • Drive the knee up and bring the heel to the underside of the backside and the thigh parallel with the ground
  • Perform this exercise whilst slowly jogging forward but concentrate on moving your legs as fast as possible without increasing the speed your moving forward with.
  • Alternate legs until you have jogged 15-20m and then turn around and repeat the exercise until you are back at the starting position

(Click each image for a larger view)

For more warm-up drills and other great exercise variations, visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to help people reach their fitness and exercise goals. Our goal is provide the best personal training services available anywhere in Australia. So if you are looking for Moonee Ponds personal trainer in your area that is professional and an expert in the personal trainer field give MaxNRG a call.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
our local personal trainers in Moonee Ponds, Victoria >>
https://www.maxnrgpt.com.au

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Exercise of the Week

Prone Hold Walk Ups – Exercise of the Week

Prone Hold Walk Ups- Exercise of the Week

  • Lie face down on your stomach on a mat.
  • Raise your body up in a straight line and rest your body weight on your elbows and toes so that your body forms a straight line from the tops of your shoulders to your heels like you would for a standard prone hold.
  • Keep your back straight and your hips up and brace your abs tight.
  • Try to keep your body in a straight line and your elbows directly under your shoulders.
  • Walk up on your hands into a push up position.
  • Pause for a second or two in the push up position.
  • Slowly lower yourself back down into a standard prone hold again.
  • Once you can do this exercise for 2-minutes keeping good form, progress to the stability ball prone hold walk ups.

(Click each image for a larger view)

For more abdominal exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

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Exercise of the Week

Chin Up – Exercise of the Week

Chin Up – Exercise of the Week

  • This exercise is much like the Pull Up except for your hand positioning.
  • Use an underhand grip on the bar with the palms facing you and hang from the bar with your arms fully extended overhead.
  • Your legs can be bent, straight or crossed behind you, whatever you feel is most comfortable.
  • Pull yourself up until your chin is over the bar.
  • Lower yourself back down to the starting position.
  • Do not let your body swing and do not use momentum to perform each pull up repetition.

(Click each image for a larger view)

For more back exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Renegade Row with Push Up – Exercise of the Week

Renegade Row with Push Up – Exercise of the Week

  • This exercise is much like the normal Renegade Row except you are now adding a push up in between each repetition.
  • Start in a push up position with your hands wrapped around two light dumbbells.
  • Keeping your abs braced and your mid section as rigid as possible, row one dumbbell up to your ribcage.
  • Once you have slowly lowered the dumbbell back to the starting position perform a single push up before alternating to the other side.

(Click each image for a larger view)

For more row exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Decline Sit Up – Exercise of the Week

Decline Sit Up – Exercise of the Week

  • Find a bench that has a slight decline of around 30 degrees.
  • Lie down on the bench on your back, with your feet flat on the bench, knees bent and your arms crossed over chest.
  • Slowly raise your shoulders off the bench, curing your body up towards your knees.
  • Pick a spot on the ceiling to concentrate on and keep your neck in a neutral relaxed position.
  • Once you have come up as far as you can, pause and then slowly lower yourself back down again.
  • Try not to use your feet to help pull yourself up

(Click each image for a larger view)

For more abdominal exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

T-Push Up – Exercise of the Week

T-Push Up – Exercise of the Week

  • Place the hands on the floor slightly wider than shoulder-width apart and get into the push up position.
  • Keep your abs braced and body in a straight line from your toes to your shoulders.
  • Perform a push up lowering yourself down until you are about 5cm off the ground.
  • Push off to return to the start position but as you come up, rotate to one side and point that arm towards the sky.
  • Alternate arms with each push up repetition.

(Click each image for a larger view)

For more push up exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

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Exercise of the Week

Star Jump – Exercise of the Week

Star Jump – Exercise of the Week

  • Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
  • Jump up and bring your feet out to your sides and raise your hands overhead at the same time.
  • Keep a steady pace and controlled movement throughout.

(Click each image for a larger view)

For more aerobic exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Exercise of the Week

Stability Ball Prone Hold – Exercise of the Week

Stability Ball Prone Hold – Exercise of the Week

  • This exercise is an advanced version of the standard Prone Hold
  • Place your hands clasped together on a stability ball and get into a push up position.
  • Raise your body up in a straight line and rest your body weight on your elbows and toes so that your body forms a straight line from the tops of your shoulders to your heels.
  • Keep your back straight and your hips up and brace your abs tight.
  • Try to keep your body in a straight line and your elbows directly under your shoulders on the stability ball.
  • Initially aim to complete 30-60 seconds.
  • Once you can do this exercise for 2-minutes keeping good form, increase the difficulty by raising your legs on a platform.

(Click each image for a larger view)

For more abdominal exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


view our local listing for more info >>

Categories
Exercise of the Week

Stability Ball Leg Curl – Exercise of the Week

Stability Ball Leg Curl – Exercise of the Week

  • Lie on your back placing your heels on top of a Stability Ball.
  • Brace your abs, and bridge your hips up by contracting your glutes.
  • Keep your abs braced and contract your hamstrings curling the ball back towards your hips while keeping your hips bridged.
  • Pause and then return the ball to the start position while keeping your hips bridged.
  • Repeat for 10-15 rep.

(Click each image for a larger view)

For more hamstring exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC