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Weekly Workout

Weekly Workout #6 – Upper Body Blast!

 

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.

Upper Body Blast!

Last week we did your legs now its time for your upper body. Here is a range of upper body exercises, working your chest, shoulders, back and arms.  This workout will really get your upper body pumping and finishing off with some dumbbell punches you will sure to be feeling it at the end!

Equipment needed: Step or bench, Fitball, Dumbbells, Chin Up bar
Duration: 30 seconds each exercise with step ups in between each exercise Repeat Twice

1. Decline Push ups


Watch video here

2. Bent Over Rows

3. Push Press



Watch Video here
4. Dips

Watch video here

5. Chest Press

Watch Video here

6. Bicep Curls

Watch Video here

7. Chin Up


Watch Video here

8. Dumbbell Tricep Extentions

Watch Video here

9. Dumbbell Punches – pick up some lighter dumbbells and punch it out!

 

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
Weekly Workout

Weekly Workout #3 – Circuit 1

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.

Circuit 1

This week is our first circuit which is a mixture or upper body, lower body, core and cardio exercises for a full body workout!

Equipment needed: Bench, mat, dumbbells
Duration: 30 seconds each exercise and repeat twice (10 minutes)

1. Body Weight Squat

Watch video here

2. Bicep Curls

Watch Video here

3. Step Ups

Single Leg Step Up - Start Single Leg Step Up - Finish
Watch Video here

4. Prone Hold/Bridge

Watch Video here

5. Push Press

Watch Video here

6. Prisoner Lunge

Watch Video here

7. Mountain Climbers


Watch Video here

8. Dips


Watch Video here

9. Sit Ups


Watch Video here

10. Chest Flys


Try This!

For an extra workout, set up a cone about 20 metres away and run and touch it between each exercise.

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

Overhead Tricep Extension – Exercise of the Week

Overhead Tricep Extension – Exercise of the Week

  • Stand upright with your feet shoulder-width apart.
  • Hold a dumbbell with one hand and try to point your elbow towards the sky.
  • Without moving your upper arm, slowly bend your elbow lowering the dumbbell behind your head as far as possible.
  • Extend your arm back to the starting point, using your tricep to lift your arm overhead until it is almost straight.
  • Once you have completed the required repetitions, change arms.

(Click each image for a larger view)

For more tricep 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

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

Categories
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