Categories
Weekly Workout

Weekly Workout #1 – Push Up Variations

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.

Sick of the same old pushups?

In our first addition to ‘Weekly Workouts’ we will go through a variety of different types and variations to complete a push ups. The 5 types push ups we start of with are quite challenging so give them a try and let us know how you went!

Equipment needed: Fitball or bench and a set of Dumbbells

1. T- Push Up

Watch video here

2. Decline Push Up

Watch Video here

3. Offset Push Up

Watch Video here

4. Renegade Push Up

Watch Video here

5. Spiderman Push Up

Watch Video here

Try This!

10 repetitions of each push up and try beat your time. Good Luck!

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

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

Categories
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