Tag: dumbbell

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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

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

Categories
Exercise of the Week

Dumbbell Squat – Exercise of the Week

Dumbbell Squat – Exercise of the Week

This exercise is exactly the same as the bodyweight squat but with the added resistance of dumbbells

  • Stand with your feet just greater than shoulder-width apart
  • Start the movement at the hip joint
  • With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”.
  • Squat as deep as possible, but keep your low back tensed in a neutral position
  • Don’t let your lower back round
  • Push with your glutes, hamstrings, and quadriceps to return to the start position
  • For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs

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