Tag: abdominal

Weekly Workout #4 – Circuit 2

Post author By MaxNRG
Post date November 24, 2011

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

Tags abdominal, dumbbell, exercise, fitness, strength training

Exercise of the Week

Prone Hold Walk Ups – Exercise of the Week

Post author By MaxNRG
Post date April 12, 2011

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

Tags abdominal, Exercise of the Week, push up, strength training

Exercise of the Week

Chin Up – Exercise of the Week

Post author By MaxNRG
Post date April 5, 2011

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
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

Tags abdominal, back, Exercise of the Week, latissimus dorsi, strength training

Exercise of the Week

Renegade Row with Push Up – Exercise of the Week

Post author By MaxNRG
Post date March 29, 2011

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
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

Tags abdominal, Exercise of the Week, push up, row, strength training

Exercise of the Week

Decline Sit Up – Exercise of the Week

Post author By MaxNRG
Post date March 22, 2011

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
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

Tags abdominal, Exercise of the Week

Exercise of the Week

T-Push Up – Exercise of the Week

Post author By MaxNRG
Post date March 15, 2011

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
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

Tags abdominal, chest, Exercise of the Week, shoulders, strength training, tric

Exercise of the Week

Stability Ball Prone Hold – Exercise of the Week

Post author By MaxNRG
Post date March 1, 2011

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
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 >>

Tags abdominal, Exercise of the Week, strength training

Exercise of the Week

Side Prone Hold – Exercise of the Week

Post author By MaxNRG
Post date February 1, 2011

Side Prone Hold – Exercise of the Week

This exercise is a variation of the standard Prone Hold.
Lie on your side with your legs straight out.
Lie face down on your stomach on a mat.
Turn sideways and raise your body off the floor, with one arm bent parallel to the floor.
Try to keep your body in a straight line and your elbow directly under your shoulder.
Initially aim to complete 30-60 seconds.
If this exercise is too advanced for you, bend your legs so that you are now supporting from your knee off the floor and not your feet.

(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
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

Tags abdominal, Exercise of the Week, strength training

Exercise of the Week

Pull Up – Exercise of the Week

Post author By MaxNRG
Post date January 18, 2011

Pull Up – Exercise of the Week

Grasp the bar with an overhand, wide grip 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 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
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

more info >>

Tags abdominal, back, Exercise of the Week, latissimus dorsi, strength training

Exercise of the Week

Prone Hold – Exercise of the Week

Post author By MaxNRG
Post date January 11, 2011

Prone Hold – Exercise of the Week

This exercise is also often referred to as a Plank or Bridge.
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.
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.
Initially aim to complete 30-60 seconds.
Once you can do this exercise for 2-minutes keeping good form, progress to the stability ball prone hold.

(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
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

more info >>

Tags abdominal, Exercise of the Week, prone hold