Tag: Exercise of the Week

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Exercise of the Week

Jack Knife – Exercise of the Week

Jack Knife – Exercise of the Week

  • Get into a push up position placing your hands flat on the floor and rest the tops of your feet and your shins on the ball.
  • Keep your arms straight with your back flat so that your body forms a straight line from your shoulders to your feet.
  • Pull your knees close to your chest, letting the ball roll slightly forward by contracting your abs and pulling it forward.
  • Pause and then return the ball to the starting position by rolling it backwards.

(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

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>

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Exercise of the Week

Hanging Knee Raise – Exercise of the Week

Hanging Knee Raise – Exercise of the Week

  • Hang from a chin-up bar and brace your abs.
  • Slowly bring your knees to your chest using your lower abdominal muscles to pull your hips up and curling them as close to your chest as you can.
  • Slowly return to the start position. Repeat as many times as you can.

Note: This exercise is quite advanced, so most beginners may struggle to perform this exercise.

(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

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>

Categories
Exercise of the Week

Glute Bridge – Exercise of the Week

Glute Bridge – Exercise of the Week

  • Lie on your back with your knees bent and feet flat on the floor
  • Brace your abs, and contract your glutes by squeezing your butt muscles together
  • Bridge your hips up by contracting your glutes. Don’t use your lower back
  • Hold your hips elevated for roughly 10 seconds to begin with. Keep your abs braced and squeeze the glutes
  • 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

Visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library for more lower body exercises

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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

Burpee – Exercise of the Week

Burpee – Exercise of the Week

  • Stand with your feet shoulder-width apart
  • Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position
  • Thrust your feet back in and then stand up
  • Jump as high as you can reaching your hands up overhead.
  • Repeat

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

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Exercise of the Week

Abdominal Crunch – Exercise of the Week

Ab Crunch – Exercise of the Week

  • Lay on your back on a mat or towel, feet flat on the floor, knees bent, arms crossed over chest
  • In our example below David has one leg straight to help maintain a neutral spine during the exercise which can help people that suffer lower back pain when performing ab curls
  • Slowly raise your shoulders off the floor, moving them towards your knees.
  • Unlike a sit-up your ower back should not leave the floor.
  • Pick a spot the ceiling to concentrate on and keep your neck in a neutral relaxed position.
  • Once your shoulder blades are off the ground then slowly lower yourself back down again.

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

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Exercise of the Week

Stability Ball Push Up – Exercise of the Week

Stability Ball Push Up – Exercise of the Week

  • Keep your abs braced and body in a straight line from your knees to shoulders
  • Place your hands on the floor with your hands just wider than shoulder-width apart
  • Elevate your feet onto a fitball
  • Slowly lower yourself down until you are about 5cm off the ground
  • Push through your chest, shoulders and triceps to return to the start position
  • Keep your body in a straight line (from your knees to head) at all times

Only attempt stability ball push ups once you can successfully complete at least 20 standard pushups

For more push up variations and other great 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

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Exercise of the Week

Jump Squat – Exercise of the Week

Jump Squat – Exercise of the Week

  • Stand with your feet just greater than shoulder-width apart.
  • Squat down like a normal squat (How to Squat)
  • At the bottom of the squat, spring back up and try to jump as high as possible
  • Bend your knees when you land to absorb the force with your muscles
  • As soon as you land, jump up again

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