Tag: Exercise of the Week

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Exercise of the Week

Offset Push Up – Exercise of the Week

Offset Push Up – Exercise of the Week

  • Keep your abs braced and body in a straight line from your toes to shoulders
  • Place your hands on the floor slightly wider than shoulder-width apart BUT place one hand in front of shoulder level and the other hand behind shoulder level
  • Slowly lower yourself down until you are 5cm off the ground
  • Push through your chest, shoulders and triceps to return to the start position.
  • Keep your body in a straight line at all times.
  • Do 2 reps for one side and then swap hand positions and repeat until you’ve completed all reps.

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

Rear Foot Elevated Split Squat – Exercise of the Week

Rear Foot Elevated Split Squat (RFESS) – Exercise of the Week

The rear foot elevated split spot often also be referred to as the Bulgarian Split Squat.

  • Stand with your feet shoulder-width apart and place your back foot up on a bench and have your front foot slightly further forward than you would with have if you were take a normal step forward
  • Contract your glutes, brace your abs and keep your spine is straight
  • Lower your body until your front thigh is parallel to the ground
  • Keep your upper body upright and your lower back flat
  • Push up to the upright position staying in the split-squat stance
  • Do not let let your knee touch the ground
  • Repeat for one leg and then switch.

For more squat 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

Prisoner Squat – Exercise of the Week

Prisoner Squat – Exercise of the Week

  • Place your hands behind your head
  • Keep your elbows back and shoulder blades pulled together to work the upper back during the exercise
  • Stand with your feet slightly wider than shoulder-width apart
  • 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”
  • Make your hips go back as far as possible and keep your knees in a straight line
  • Don’t let your lower back round and try to squat as deep as possible
  • Push with your glutes, hamstrings, and quadriceps to return to the start position

(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

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Exercise of the Week

Close Grip Push Up – Exercise of the Week

Close Grip 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 shoulder-width apart (closer than you would for a standard push up)
  • Keep your elbows tucked into your sides as you do the pushup
  • 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

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

T Squat – Exercise of the Week

T Squat – Exercise of the Week

  • Hold your arms out to your sides in a ‘T’ formation at all times
  • Keep your upper back and shoulders tensed throughout the exercise
  • Stand with your feet slightly wider than shoulder-width apart
  • 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”
  • Make your hips go back as far as possible and keep your knees in a straight line
  • Don’t let your lower back round and try to squat as deep as possible
  • Push with your glutes, hamstrings, and quadriceps to return to the start position

(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

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Exercise of the Week

Incline Push Up (HARD) – Exercise of the Week

Incline Push Up (HARD) – Exercise of the Week

  • Set up at either a bar, bench or wall that is approximately knee height
  • Take a shoulder width overhand grip
  • Get into an inclined pushup position with your feet lined up straight behind you.
  • Lower your body until your elbows are bent 90 degrees.
  • Then press back u to starting position

If you find that standard push ups are too advanced and you don’t have the strength to perform 10 repetitions, try these incline push ups or even Kneeling Push Ups

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

Incline Push Up (EASY) – Exercise of the Week

Incline Push Up (EASY) – Exercise of the Week

  • Set up at either a bar, bench or wall that is approximately waist height
  • Take a shoulder width overhand grip
  • Get into an inclined pushup position with your feet lined up straight behind you.
  • Lower your body until your elbows are bent 90 degrees.
  • Then press back u to starting position

If you find that standard push ups are too advanced and you don’t have the strength to perform 10 repetitions, try these incline push ups or even Kneeling Push Ups

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

Step Up Alternating Legs – Exercise of the Week

Step Up Alternating Legs – Exercise of the Week

  • Stand facing a step. Place your right foot on the step and your left on the floor.
  • With your abs braced and glutes squeezed, start the movement by pushing through the front foot (right) on the step, driving powerfully upward to the standing position
  • Once both feet and your entire bodyweight is placed at top of the step lower the right foot back down to the bottom of the step, followed by your left foot
  • Pause briefly at the bottom with both feet firmly on the ground and repeat
  • After 10-20 repetitions, swap legs placing your left foot on the step and your right on the floor to repeat the process with your other leg

Single Leg Step Up - StartSingle Leg Step Up - Finish

(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

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Exercise of the Week

Push Up – Exercise of the Week

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
  • 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

If you find that standard push ups are too advanced and you don’t have the strength to perform 10 repetitions, try Kneeling Push Ups

For more push up 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

Y Squat – Exercise of the Week

Y Squat – Exercise of the Week

  • Hold your arms out to your sides in a ‘Y’ formation at all times
  • Keep your upper back and shoulders tensed throughout the exercise
  • Stand with your feet slightly wider than shoulder-width apart
  • 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”
  • Make your hips go back as far as possible and keep your knees in a straight line
  • Don’t let your lower back round and try to squat as deep as possible
  • Push with your glutes, hamstrings, and quadriceps to return to the start position

(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