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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 #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

Categories
Exercise of the Week

Decline Dumbbell Flyes – Exercise of the Week

Decline Dumbbell Flyes – Exercise of the Week

  • Find a bench that has a slight decline of around 30 degrees
  • Lie down on the bench on your back, holding a set of dumbbells in line with your lower chest
  • Keep your abs braced and be sure not to arch your lower back
  • Hold the dumbbells so that your palms are facing inwards (towards each other) and the weights are together above your chest
  • Slowly lower your arms down and out with a slight bend in your arms (as if you were trying to hug a big tree)
  • Squeeze the muscles in your chest together bringing the weights back to the original starting position above your chest

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

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Exercise of the Week

Decline Bench Press – Exercise of the Week

Decline Bench Press – Exercise of the Week

  • Find a bench that has a slight decline of around 30 degrees
  • Lie down on the bench on your back, holding a set of dumbbells in line with your lower chest
  • Keep your abs braced and be sure not to arch your lower back
  • Hold the dumbbells so that your palms are facing away from you (towards your feet) and the weights are together above your chest
  • Slowly lower your arms down and out vertically, staying in line with your lower chest and stop when your elbows reach 90 degrees
  • Push back up again bringing the weights back to the original starting position above your chest

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

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Exercise of the Week

Alternate Dumbell Press – Exercise of the Week

Alternate Dumbell Press – Exercise of the Week

  • Hold dumbbells as shown in pictures below and lie on a fitball or bench
  • Extended arms straight over your chest, with your palms facing each other
  • Begin by slowly lowering one of the dumbbell until the elbow is bent no more than 90 degrees
  • Push it back up to the start position and then repeat the same action with the opposite arm
  • Keep alternating between left and right arms for 6-8 repetition of each arm

(Click each image for a larger view)

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

Categories
Exercise of the Week

Chest Press – Exercise of the Week

Chest Press – Exercise of the Week

  • Start by sitting on the ball with the dumbells resting on your thighs.
  • Slowly walk your feet forward until the ball is in-between your shoulder blades and your shoulders and head are resting comfortably on the ball.
  • Push your hips upwards so that there is a straight line through your body from knees to shoulders.
  • Begin with the dumbells just above your shoulders with elbows out to the side and your palms turned towards your feet.
  • Slowly raise the dumbells into the air making an arc shape. Keep going until the weights meet each other at the top of the movement and your arms are almost straight.
  • Lower the dumbbells back to chest level.

(Click each image for a larger view)

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