Tag: squat

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Weekly Workout

Weekly Workout #7 – Bodyweight Circuit

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.

Body Weight Circuit

No Equipment needed for this workout and is simple enough to do in your own home. This is a basic circuit that has a mixture of upper and lower body, core and some cardio exercises.

Equipment needed: n/a
Duration: 30 seconds each exercise with Burpees s in between each exercise Repeat Twice

1. Push Ups


Watch video here

2. Squat

Watch video here

3. Crunches



Watch Video here

4. High Knees

Watch video here

5. Dips

Watch Video here

6. Prisoner Lunge

Watch Video here

7. Prone Hold


Watch Video here

8. Butt kicks

Watch Video here

Burpees

Watch Video here

 

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 >>
https://www.maxnrgpt.com.au

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Uncategorized Weekly Workout

Weekly Workout #2 – 300 Workout

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.

The 300 Workout

The 300 workout is 300 repetitions of any certain exercises completed in the fastest time possible. Each exercise can vary from upper body, lower body, core or cardio exercise and is a great way to get the blood pumping and muscles burning and is one of the best tests you can do to track your fitness level.

How it works: set out a number of different exercises (normally 6 exercises x 50 reps = 300) and complete each exercise in any order and any number and keep track till you have completed each exercise and the whole 300. Make sure you time yourself as you can keep trying to beat your time each time.

Find an example of a basic 300 workout below and an example of how to attack it. Good Luck!

Equipment needed: Bench, mat and Dumbbells

1. 50 x Push Ups

Watch video here

2. 50 x Squats

Watch Video here

3. 50 x Dips



Watch Video here

4. 50 x Sit Ups

Watch Video here

5. 50 x Shoulder Press

Watch Video here

6. 50 x Star Jumps

Watch Video here

Try This!

As mentioned above you can do it in any order you choose as long as you get out all the reps, here is an example:

25 x Push ups
25 x Squats
25 x Sit Ups
25 x Shoulder press
25 x Star Jumps
25 x Dips
Then Repeat!

Don’t forget to to time yourself and try beat it everytime!

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

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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

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

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

Categories
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

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

Categories
Exercise of the Week

Bodyweight Squat – Exercise of the Week

Bodyweight Squat – Exercise of the Week

  • Stand with your feet just greater 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.
  • Push with your glutes, hamstrings, and quadriceps to return to the start position
  • Repeat 3 sets of 10-15 reps

(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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