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Exercise of the Week Weekly Workout

Ad Break Workout

Add Fitness into your TV time!

We all get stuck after work or during the holidays watching TV and most of the time something that is not actually worth watching. To break things up and most of all get you moving, why not try some simple exercises through the ad breaks that can be done in your own lounge room.

You will be surprised how much you can do on your couch or in your lounge area without using any equipment.

Most ad breaks last about 2-4mins, so instead of getting up and getting a snack or not moving at all, as soon as the commercials come on during the show,  jump up and use the ads as a timer and follow the simple exercises we have provided below.

To get the blood pumping through your whole body we have selected a variety of upper, lower and core exercises which will give you a total body workout in small burst then you can rest while your show comes back on.

Doesn’t sound hard does it? Through an hour long show you may get up to 20 minutes of ad breaks so use it wisely. In the long run it is better than doing nothing at all. We all need to be a little more active so don’t use watching your favourite TV show as an excuse, use it as a workout!

Get your kids involved! If you have children who watch a lot of TV why not use this as a fun way to them moving and they still get to watch their show!

In the end it’s not rocket science to know we have to have more exercise in our life and it doesn’t take much to get off your couch for a couple of minutes and move!

AD BREAK WORKOUT PROGRAM

 

– complete as many sets you can until ads are over

AD BREAK

10 x Push Ups
10 x Squats
10 x Star Jumps

 > Back to watching The Shire (You know you love it)

AD BREAK

10 x Sit ups
10 x Chair Dips
20 x High Knees

 > Back to watching Home & Away

AD BREAK

50 x Air Punches
30 Sec Hold Squat
Prone Hold until ads are over

 > Back to watching Big Brother

AD BREAK

Jogging the on Spot – As Ads change, swap between high knees, butt kicks & fast feet

 > Back to watching Big Bang Theory Repeats

AD BREAK

Challenge: Try Hold a V-Sit for the entire break!

There you have it, some simple exercises you can include between your shows, you can only benefit from giving it a go!


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 mobile personal training services available anywhere in Melbourne.

To learn more about how we can help you reach your fitness and health goals, contact us here or call 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.

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Weekly Workout

Weekly Workout #7 – Bodyweight Circuit

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.

Body Weight Circuit

No Equipment needed for this workout and is simple enough to do in your own home. This is a basic circuit that has a mixture of upper and lower body, core and some cardio exercises.

Equipment needed: n/a
Duration: 30 seconds each exercise with Burpees s in between each exercise Repeat Twice

1. Push Ups


Watch video here

2. Squat

Watch video here

3. Crunches



Watch Video here

4. High Knees

Watch video here

5. Dips

Watch Video here

6. Prisoner Lunge

Watch Video here

7. Prone Hold


Watch Video here

8. Butt kicks

Watch Video here

Burpees

Watch Video here

 

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 >>
https://www.maxnrgpt.com.au

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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

Categories
Weekly Workout

Weekly Workout #4 – Circuit 2

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.

Circuit 1

This week in our 2nd circuit is a different mixture or upper body, lower body, core and cardio exercises for a full body workout!

Equipment needed: Bench, mat, dumbbells, Chin Up Bar
Duration: 1 minute each exercise (10 minutes)

1. Inverted Row


Watch video here

2. Y-Squat


Watch Video here

3. Close Grip Push Up

Watch Video here

4. Burpees

Watch Video here

5. Chin Ups

Watch Video here

6. Hanging Knee Raise

Watch Video here

7. Pull Ups


Watch Video here

8. Star Jumps


Watch Video here

9. Prone Hold Walk Ups


Watch Video here

10. Crunches

Watch the video here

Try This!

Last 15 seconds of each minute push as hard as you can go!

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 >>
https://www.maxnrgpt.com.au

Categories
Weekly Workout

Weekly Workout #3 – Circuit 1

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.

Circuit 1

This week is our first circuit which is a mixture or upper body, lower body, core and cardio exercises for a full body workout!

Equipment needed: Bench, mat, dumbbells
Duration: 30 seconds each exercise and repeat twice (10 minutes)

1. Body Weight Squat

Watch video here

2. Bicep Curls

Watch Video here

3. Step Ups

Single Leg Step Up - Start Single Leg Step Up - Finish
Watch Video here

4. Prone Hold/Bridge

Watch Video here

5. Push Press

Watch Video here

6. Prisoner Lunge

Watch Video here

7. Mountain Climbers


Watch Video here

8. Dips


Watch Video here

9. Sit Ups


Watch Video here

10. Chest Flys


Try This!

For an extra workout, set up a cone about 20 metres away and run and touch it between each exercise.

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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Uncategorized Weekly Workout

Weekly Workout #2 – 300 Workout

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.

The 300 Workout

The 300 workout is 300 repetitions of any certain exercises completed in the fastest time possible. Each exercise can vary from upper body, lower body, core or cardio exercise and is a great way to get the blood pumping and muscles burning and is one of the best tests you can do to track your fitness level.

How it works: set out a number of different exercises (normally 6 exercises x 50 reps = 300) and complete each exercise in any order and any number and keep track till you have completed each exercise and the whole 300. Make sure you time yourself as you can keep trying to beat your time each time.

Find an example of a basic 300 workout below and an example of how to attack it. Good Luck!

Equipment needed: Bench, mat and Dumbbells

1. 50 x Push Ups

Watch video here

2. 50 x Squats

Watch Video here

3. 50 x Dips



Watch Video here

4. 50 x Sit Ups

Watch Video here

5. 50 x Shoulder Press

Watch Video here

6. 50 x Star Jumps

Watch Video here

Try This!

As mentioned above you can do it in any order you choose as long as you get out all the reps, here is an example:

25 x Push ups
25 x Squats
25 x Sit Ups
25 x Shoulder press
25 x Star Jumps
25 x Dips
Then Repeat!

Don’t forget to to time yourself and try beat it everytime!

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

Categories
Weekly Workout

Weekly Workout #1 – Push Up Variations

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.

Sick of the same old pushups?

In our first addition to ‘Weekly Workouts’ we will go through a variety of different types and variations to complete a push ups. The 5 types push ups we start of with are quite challenging so give them a try and let us know how you went!

Equipment needed: Fitball or bench and a set of Dumbbells

1. T- Push Up

Watch video here

2. Decline Push Up

Watch Video here

3. Offset Push Up

Watch Video here

4. Renegade Push Up

Watch Video here

5. Spiderman Push Up

Watch Video here

Try This!

10 repetitions of each push up and try beat your time. Good Luck!

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