Tag: MaxNRG

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Melbourne Fun Run

Spring into Shape 2011

Brooks Spring into Shape Melbourne Series 2011

Alexander Gardens, MELBOURNE

Sun 18 Sept, Sun 23 Oct, Sun 27 Nov

 
Spring is almost here so why not enter one of the fun runs, walks, rides or charity events that are on in Melbourne? Come and join in the Brooks Spring into Shape Melbourne Series for 2011.

Spring is upon us and it’s time to look and feel sensational while saying goodbye to the winter blues – the cold early mornings, and insulating kilos!

To learn more about this upcoming event visit our Melbourne Events Information Page

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If you would like to promote any other walks, fun runs or bike rides in Melbourne, VIC please send an email to:
info@maxnrgpt.com.au
MaxNRG Personal Training
Mobile Personal Trainers in Melbourne, VIC

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Personal Training

Roxburgh Park Personal Trainers

Personal Training in Roxburgh Park

MaxNRG Personal Training now has mobile fitness trainers operating throughout Roxburgh Park so if you hate going to the gym, we’re the best solution for you. We can now come to you wherever you are located in Greenvale, Roxburgh Park, Craigieburn.

For more information visit:
Personal Trainers in Roxburgh Park, Victoria

Denis Sadik is an experienced mobile personal trainer that services in Craigieburn, Roxburgh Park, Greenvale, Glenroy and the surrounding suburbs. To view Denis’s Profile visit the Meet The Trainers page of our main site here. Personal Trainer Profiles

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

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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

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

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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

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

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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