Tag: Exercise of the Week

Spiderman Push Up – Exercise of the Week

Post author By MaxNRG
Post date February 15, 2011

Spiderman Push Up – Exercise of the Week

Keep the abs braced and body in a straight line from your toes to your shoulders.
Put your hands on the floor slightly wider than shoulder-width apart.
Lower yourself down until you are about 5cm off the ground.
As you lower yourself, bring your left knee up to your left elbow.
Make sure you keep your foot off the ground as you do this.
Push back up with your chest, shoulders and triceps like you would in a normal push up, and return your leg to the start position.
Try and keep your body in a straight line the whole time and try not to twist your hips.
Change between moving your left and right leg up to your elbow for all repetitions.

(Click each image for a larger view)

For more push upl 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 >>
https://www.maxnrgpt.com.au

Tags Exercise of the Week, push up, strength training

Single Leg Glute Bridge – Exercise of the Week

Post author By MaxNRG
Post date February 8, 2011

Single Leg Glute Bridge – Exercise of the Week

This exercise is the advanced version of the Glute Bridge.
Lie on your back with your knees bent and feet flat on the floor.
Brace your abs, and contract your right glute by squeezing your butt muscles together while you take your left leg and lift it off the floor, holding it in the position shown below.
Hold your hips elevated for roughly 10 seconds to begin with. Keep your abs braced and squeeze the right glute.
Slowly lower your hips back down and rest on the ground. Then repeat.
Initially aim for 10 seconds and gradually increase the time as you become stronger.
Swap legs and perform on the other leg.

(Click each image for a larger view)

For more glute and hip 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 Exercise of the Week, glute, hip extension

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

Exercise of the Week

Prisoner Lunge – Exercise of the Week

Post author By MaxNRG
Post date January 4, 2011

Prisoner Lunge – Exercise of the Week

Stand with your feet shoulder-width apart and clasp your hands behind your head.
Keep your elbows pulled back and your shoulder blades should be pulled together to work the upper back.
Step forward with your left leg, taking a slightly larger than normal step.
Be sure to keep your right toe on the ground and use it to help keep your balance, and also bend your right knee.
Continue to lower your body until your front thigh is parallel to the ground
Keep your upper body upright throughout the entire movement.
Push with your front (left) leg to return to the starting position and swap legs.

(Click each image for a larger view)

For more lunge 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 Exercise of the Week, lunge, quadriceps, strength training

Exercise of the Week

Parallel Bar Dips – Exercise of the Week

Post author By MaxNRG
Post date December 28, 2010

Parallel Bar Dips – Exercise of the Week

Grab hold of the parallel bars on a dip machine and lift yourself up until your arms are fully extended.
Bend your knees and raise them towards your chest so that your hips and knees are bent at 90 degrees.
Keep your abs braces and lean slightly forward.
Gradually lower your body by bending your elbows until there is a 90 degree angle between your upper and lower arm and your upper arm is parallel to the bars.
Pause, and then push yourself back up to the starting position using your chest, triceps and shoulders.

(Click each image for a larger view)

For more dip 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 dip, Exercise of the Week, strength training, tricep

Exercise of the Week

Overhead Forward Lunge – Exercise of the Week

Post author By MaxNRG
Post date December 21, 2010

Overhead Forward Lunge – Exercise of the Week

Raise your hands up over your head. Keep your arms straight and palms facing forwards.
Pull your shoulder blades together and stand with your feet shoulder-width apart.
Step forward with one leg, taking a slightly larger than normal step.
Keep the ball of your other foot on the ground to help keep your balance.
Bend the back knee not letting it touch the ground.
Continue to lower your body until your front thigh is parallel to the ground.
Keep your upper body upright throughout the entire movement.
Push with your front leg to return to the starting position and swap legs.

(Click each image for a larger view)

For more lunge 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 Exercise of the Week, lunge, quadriceps

Exercise of the Week

Overhead Tricep Extension – Exercise of the Week

Post author By MaxNRG
Post date December 14, 2010

Overhead Tricep Extension – Exercise of the Week

Stand upright with your feet shoulder-width apart.
Hold a dumbbell with one hand and try to point your elbow towards the sky.
Without moving your upper arm, slowly bend your elbow lowering the dumbbell behind your head as far as possible.
Extend your arm back to the starting point, using your tricep to lift your arm overhead until it is almost straight.
Once you have completed the required repetitions, change arms.

(Click each image for a larger view)

For more tricep 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 Exercise of the Week, Personal Training, strength training, tricep, weights

Exercise of the Week

Mountain Climbers – Exercise of the Week

Post author By MaxNRG
Post date December 7, 2010

Mountain Climbers – Exercise of the Week

Start in a push up position and brace your abs.
While keeping your abs braced, pick one foot up off the floor, and bring your knee up to your chest.
Do not let your hips sag or rotate.
Keep your abs braced and return your leg to the start position.
Alternate sides until you complete all of the required repetitions or time limit.

(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, aerobic, Exercise of the Week, Personal Training