Focus on Fitness Training

Boxing Fitness Training

What is it?
A great way to let off steam and a great way to get fit. Boxing certainly brings out the best in you. In boxing sessions you will learn different types of punches, kicks, footwork and combos. These sessions do not mean you are in the boxing ring getting punched up! It’s all a mixture of cardio, stamina and endurance.

Types of punches: jab, cross, hook, uppercuts, rolling & rips
Types of kicks: straight kicks, round house & knees

Combine these types of exercises into combos, runs and drills you will definitely get the blood pumping and the arms and legs burning. Core work can also be a major part of your boxing session with a variety of sit up and crunch punch combos and some laying down bag kicks and leg raise kicks.

In a group boxing session you will work with a partner and go through various drills and exercises including running, body weight and core work together and you will also have to be the pad holder, which can be a workout itself.

Equipment needed for a great boxing session:
Boxing gloves/mitts
Focus pads
Exercise mats
Cones
Kick bags

Boxing is surprising enjoyable with most clients getting into it straight away, and once you have learnt the basics you will soon realise how much the session takes it out of you and pushes you to your limits. I think we all want to let out our frustrations and what better way to do that than participating in a boxing fitness program.

Who can do it?
Anyone! All ages and fitness levels are able do boxing, in you session to get the best workout try and partner up with someone your size and fitness level, that way you can work together at your own pace and feel comfortable throughout your workout.

Example Boxing Fitness Program

Warm Up
– Jab/Crosses x 30 seconds + run to cone
– Hooks x 30 seconds + run to come
– Uppercuts x 30 seconds + run to cone

Combos 1 & 2
– 2 x jabs + 1 cross repeat x 30 seconds
– jab + cross then one hard uppercut x 30 seconds

Drill 1
– In pairs countdown – 50 x jab/crosses + run to cone (gloves) / star jumps (pad holder) then countdown 40, 30, 20, 10
– 50 x hooks + run to cone (gloves) / jump squats (pads) & countdown 40, 30, 20,10
– 50 x uppercuts + run to the cone (gloves) / mountain climbers (pads) & countdown 40, 30, 20, 10
Then SWAP with your partner

Combos 3 & 4
– 10 x hooks + 10 x round house kicks (both sides)
–  jab + cross + left uppercut + right uppercut + light knee + right knee

Boxing Core
– Sit up punches – 10 x jab cross sit ups
– Leg raise bag kicks x 10
Repeat x 3

 

Want to get into boxing?
MaxNRG Personal Training offer boxing for one on one personal training, small private training, group training and corporate training throughout Melbourne. All of our trainers are qualified in boxing and kick boxing and have the skills to run quality sessions that are effective and very enjoyable. We want you to train hard, stay committed and we will be the motivation you need get the results you want to achieve.

Call 0403-741-278 or fill out our online enquiry form to get started today!

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 Melbourne, VIC

High Knee Pull Foot Up and In – Exercise of the Week

High Knee Pull Foot Up + In – Exercise of the Week

The High Knee Pull Foot Up + In 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.

  • This exercise is similar to the High Knee Pulls exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch .
  • The purpose of the high knee pull foot up + in is to stretch the gluets, quads, lower back and shoulders but also add a stretch of piriformis muscle which is responsible for lateral rotation of the hip.
  • Perform this exercise by walking in an upright position and stay on the balls of your feet.
  • Drive your knees up as high as possible, and then grab your ankle and foot and pull your foot up and in without leaning backwards.
  • Hold the stretch for a moment before returning the leg back down and swapping legs View the images and video below to see this warm up exercise in action.


(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

If you live in the North Western Suburbs of Melbourne and are looking for an expert personal trainer, give MaxNRG a call. 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.

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 trainers in Melbourne, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Lateral Squat Shuffle – Exercise of the Week

Lateral Squat Shuffle – Exercise of the Week

The Lateral Squat Shuffle is an exercise that focuses on stretching the lower body. This 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.

  • Stand with your feet slightly wider than hip-width apart and turned out to roughly 45 degrees.
  • Bend into a squat with your knees over your ankles
  • From that position, step out with your left foot, keeping your knees bent in the squat position.
  • Take a step with your right foot to return to start and continuing walking sideways for 15-20m before returning to the start but facing in the same direction.
  • View the images and video below to see this warm up exercise in action.


(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

If you want an experienced personal trainer in Tullamarine, give MaxNRG a call. 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.

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.

Personal trainers in Tullamarine, Victoria >>
MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

High Knee Pull – Exercise of the Week

High Knee Pulls – Exercise of the Week

The High Knee Pull 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.

  • This exercise is similar to the Running High Knees exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch.
  • The purpose of the high knee pulls is to stretch the gluets, quads, lower back and shoulders.
  • Perform this exercise by walking in an upright position and stay on the balls of your feet.
  • Drive your knees up as high as possible, and then grab your knee to pull the knee as high as possible without leaning backwards.
  • Hold the stretch for a moment before returning the leg back down and swapping legs.

(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

If you live in the Niddrie area and are want an expert personal trainer give us a call. MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of personal trainers in Niddrie 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.

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.

our local personal trainers in Niddrie, Victoria >>
MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Walking Butt Kick Pulls – Exercise of the Week

Walking Pull Back Butt Kicks – Exercise of the Week

The walking butt-kick pulls 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.

  • This exercise is similar to the Butt Kicks exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch.
  • First take a step and then raise your heel as close as possible to your butt.
  • Once your heel is as close as you can lift it by itself, grab your foot with one of your hands and pull the heel closer to your butt which will increase the stretch to your quadriceps (your thigh)
  • Pause briefly at the top of the stretch and then return the foot back towards the starting position whilst taking a step forward.
  • Repeat the action on your opposite leg, and alternate legs until you have walked 15-20m


(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. Let our local Essendon personal trainers train you with the latest research and expert knowledge available in the health and fitness industry.

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.

view our local personal trainer info >>
MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Walking Lunges – Exercise of the Week

Walking Lunges – Exercise of the Week

Walking Lunges are a terrific exercise for building leg strength, speed and agility. If you are looking for a basic strength exercise that gets health and fitness results, Walking Lunges are a great choice.

  • The purpose of the Walking Lunge is to stretch the glutes, hamstrings, hip flexors and calves.
  • This exercise is similar to the Overhead Forward Lunge exercise except that we are slowing the action down and walking forward to add in a further dynamic stretch component.
  • Step out with a long stride, striking the heel of your forward foot and extending onto the toes of your back foot.
  • Complete the cycle by bringing your trail leg through and standing upright.
  • View the images and video below to see this exercise in action.

(Click each image for a larger view)

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

If you live in the Oak Park, Strathmore, Niddrie, Keilor or Essendon area and are looking for experienced personal trainers, give MaxNRG a call. 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.
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 Essendon, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Lateral Shuffle – Exercise of the Week

Lateral Shuffle – Exercise of the Week

The Lateral Shuffle is an exercise that focuses on stretching the lower body. This 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.

  • Stand with your feet slightly wider than hip-width apart and turned out to roughly 45 degrees.
  • From that position, step out with your left foot, keeping your knees bent in the squat position.
  • Take a step with your right foot to return to start and continuing skipping sideways for 15-20m before returning to the start but facing in the same direction.
  • View the images and video below to see this warm up exercise in action.

(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

If you want a personal trainer in Tullamarine and are looking for experienced personal trainers, give MaxNRG a call. 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.

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 Tullamarine personal trainers in Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Carioca – Exercise of the Week

Carioca – Exercise of the Week

The Running Carioca is an exercise that focuses on stretching the ab’s glutes, ankles and hips. The Carioca 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.

  • Run sideways with legs crossing each other, leg in front, then leg in back..
  • Hold arms straight out from shoulders for balance and while keeping your shoulders straight, twist from hips as legs cross
  • Stay on the balls of your feet with your hips in a low semi-squat position.
  • View the images and video below to see this warm up exercise in action.

(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

If you live in the North Western Suburbs and are looking for an expert personal trainer, give MaxNRG a call. 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.
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 Melbourne, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

High Skips – Exercise of the Week

High Skips – Exercise of the Week

The High Skips 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.

  • This exercise is used to not only warm-up but to develop correct leg and foot action in preparation for the foot strike with sprinting.
  • The purpose of the high skip is to prepare the body for explosive running and sprinting.
  • Perform this exercise by doing an explosive, exaggerated skip while emphasizing height rather than distance.
  • Emphasize a big arm swing and explosive knee lift.
  • View the images and video below to see this warm up exercise in action.

(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

If you live in the North Western Suburbs and are looking for an expert personal trainer, give MaxNRG a call. 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.
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 Melbourne, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Running High Knees – Exercise of the Week

Running High Knees – Exercise of the Week

The Running High Knees 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.

  • The purpose of the running high knees is to stretch the gluets, quads, lower back and shoulders.
  • Perform this exercise by running in an upright position and stay on the balls of your feet.
  • Drive your knees up as high as possible, and then down as quickly as possible without leaning backwards.
  • Perform this exercise whilst slowly jogging forward but concentrate on moving your legs as fast as possible.

(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 expert personal trainers in Strathmore 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 Strathmore, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC