Some personal training photo's and exercise video's
Personal Training for Male and Females
Personal Training : Learn Proper Technique
Personal Training: Learn different exercises
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Six exercises for a great upper body workout
1.
​Dumbbell
​Benchpress
​Body focus
​Main Muscles
​Breathing
Easier Version
​Horizontal Push
Pecs, Delts, Triceps
​Inhale down
​Dumbell press on floor
Dumbbell Bench Press Instructions:
  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Sit down on the edge of a bench.
  2. Lie back carefully on the bench and keep the weights close to your chest.
  3. Feet should be planted on the ground with the heels behind the knees.
  4. Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position (“pack” the shoulders)
  5. Press the dumbbells upwards to lockout at the top with dumbbells almost touching.
  6. Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
  7. Slowly lower the dumbbells downwards with elbows down and out.
  8. Contract the chest and push the dumbbells back up to the starting position.
  9. Repeat for the desired number of repetitions.
2.
Elevated
​Push up
​Body focus
​Main Muscles
​Breathing
Easier Version
​Horizontal Push
Pecs, Delts, Triceps
​Inhale down
​​Standard push up or Plank
Elevated push up instruction:
  1. Set bar at about hip height.
  2. Grab the bar at shoulder width.
  3. Step pack and put feet together.
  4. Keep a flat neutral back. Head, back, feet aligned.
  5. Slowly descend to the bar by retracting the shoulder blades and unlocking the elbows.
  6. Descend until the chest touches the bar.
  7. Push back up to the starting point by extending the elbows and driving your palms into the bar.
  8. Repeat for the desired number of repetitions.
  9. Keep the glutes and abs engaged throughout.
3.
Bent Over
Dumbbell
Row 
​Body focus
​Main Muscles
​Breathing
Easier Version
​Horizontal Pull
​Lats, Traps, Delts, Rhomaids
​Inhale down
​​​Chest supported row
 Bent Over Dumbbell Row Instructions:
1.      Place one hand on bench with hand stacked under shoulder. Same side knee on bench with knee stacked under hip. Opposite leg out to the side for support.
2.      Pick up dumbbell with neutral grip on side of outstretched leg.
3.      Keep neutral spine, flat back. Have the head looking down and little forward towards the bench.
4.    Begin the movement by driving the elbow behind the body while retracting the shoulder blades. Only thing moving should be the elbow. Keep the elbow in tight to the body.
5.     Pull the dumbbells towards your body until the elbows are at (or just past) the ribs. Slowly lower the dumbbells back to the starting position under control.
6.      Control the dumbbell throughout the movement.
​7.      Repeat for the desired number of repetitions.
4.
Overhead Press
Body Focus
Main Muscles
Breathing
Easier Version
​Upper body
​Delts, Triceps
​Inhale down
​Half kneeling overhead press
Overhead Press Instructions:
  1. Set up for the exercise by setting the barbell to just below shoulder height and load the weight you want to use.
  2. Stand beside the bar with your feet shoulder width apart.
  3. Place your hands over the bar and grip the bar with a thumb grip about shoulder width apart.
  4. Step under the bar and unrack it.
  5. Take two steps back, inhale, brace the core, tuck the chin, then press the bar overhead and lockout overhead. Aim to bring your elbows in line with your ear. Stand tall.
  6. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Keep your elbows tight to the body at the bottom.
  7. Repeat for the desired number of repetitions.
5. Half kneeling Overhead Press
Body Focus
Main Muscles
Breathing
Easier Version
​Verticle Push
​Delts, Triceps
​Inhale up
​Landmine 1/2 kneeling overhead press
Half kneeling Overhead Press Instructions:
  1. Assume a half kneeling position with your knee directly underneath your hip and your toes tucked in at the back.
  2. Lift the dumbbell to a front racked position. (Lifting arm is the same side as knee on the ground).
  3. Press the dumbbell overhead until the shoulder reaches full flexion and the elbow is locked out.
  4. Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions.
  5. Keep the core full engaged throughout.
6. ​Push Up
Body Focus
Main Muscles
Breathing
Easier Version
​Horizontal Push​
​​Pecs. Delts. Triceps
​Inhale down
​Plank
Push up Instructions:
  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a pushup position with the legs straight back and together, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the chest touches the floor.
  5. Push back up to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.
  7. Keep the glutes and abs engaged throughout.
Three exercises for a great lower body workout
1.
Goblet
​Squat
​Body focus
​Main Muscles
​Breathing
​Easier version
​Squat
Knee dominant
Glutes, Quads, Hamstrings
​Inhale down
​Body weight squat
Goblet Squat Instructions:
  1. Put one hand under each edge of the dumbbell and position it at chest height.
  2. Push the hips back, bend the knees and squat down.
  3. Keep your elbows inside your knees.
  4. Once your thighs reach parallel with the floor, begin to reverse the movement.
  5. Keep your core engaged throughout and drive your feet through the floor.
  6. Drive back to the starting position, stand tall and repeat for the desired number of repetitions.
  7. Keep looking straight ahead
  8. Don’t have your knees go outside your toes
2.
Trapbar
Deadlift
​Body focus
​Main Muscles
​Breathing
​Easier version
Hip dominant
Glutes, Quads, Hamstrings
​Inhale up
​Single leg glute bridge
Trapbar Instructions:
  1. Stand inside of the trap bar with feet hip width apart.
  2. Push your hips back and reach down and grasp the handles using a neutral grip.
  3. Drop the hips and pull up on the bar. Keep looking straight ahead (think of keeping a tennis ball under your chin throughout).
  4. Drive through the whole foot and focus on pushing the floor away
  5. Stand tall. Once you have locked out the hips, reverse the movement by pushing the hips back and down again.
  6. Return the bar to the floor, reset, and repeat for the desired number of repetitions.
3.
Front
Lunge
​Body focus
​Main Muscles
​Breathing
​Easier version
Lower body
Glutes, Quads
​Inhale down
​Reverse lunge, split squat
Front Lunge Instructions:
  1. Stand with your feet shoulder width apart and your arms by your sides.
  2. Step forward with one leg and allow both knees to bend simultaneously.
  3. Descend until the front knee barely touches the floor.
  4. Don’t have your front knee come over/ in front of your toes.
  5. Drive through the back foot and extend the knee as you stand up fully and return to the starting position.
  6. Repeat for the desired number of repetitions.
Two exercises for a great core body workout
1. Deadbug
​Dead Bug Instructions:
  1. Setup in a supine position with about 70 degree bend at the hips and knees and your arms reaching towards the ceiling.
  2. Extend the opposite arm and leg straight out simultaneously as you exhale.
  3. Return back to the starting position and repeat on the opposite side.
  4. Maintain a neutral spine and keep the core fully engaged throughout.
  5. Repeat for the desired number of total repetitions.
2. Plank
​Plank Instructions:
  1. Assume a quadruped position on the floor with your elbows under your shoulders, arms out and parallel to each other, toes tucked, and knees under hips.
  2. Extend one leg at a time, with the legs straight back and together, and head in a neutral position looking at the floor.
  3. Maintain a neutral spine and fully engage the core and squeeze the glutes.
  4. Hold for the desired time period.
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