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Mobile Fitness PT

STEP INTO FITNESS

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Mobile Fitness PT was started to help people conquer their health and fitness goals without needing to go to the gym.

Even though there is a gym in almost every suburb now, those facilities don’t suit everybody’s needs. At Mobile Fitness PT, we understand that and are here to help. You will not only look your best but feel your best too. The only regret you will have is that you didn’t start years ago!

HOME WORKOUT IDEAS

Dumbbell Shoulder Workout! In this quick video I go through 10 exercises to help strengthen and grow your shoulders at home. All you need is a set of dumbbells. Complete all 10 exercises as a circuit for 10 reps each. Try to do 3 sets in total.

9 Plank Variations To Strengthen Your Core!

Planks are a great way to strengthen your stomach, lower back and shoulders. See if you can do all 9 for 1 minute each.

The 8 Best Exercises To Grow your Triceps With Only Dumbbells Lots of our clients come to us wanting to “tone” their triceps. Toning just means to lose fat and gain muscle. These tricep exercises will help build muscle and therefore help get one step closer to achieving toned arms.

10 Bicep Exercises Only using Dumbbells Grow your biceps from every angle with these 10 exercises! All you need is a set of dumbbells and a bench. Try all 10 exercises or pick your favourite to create your own workout.

10 Squat variations you can do at home to strengthen your legs 

Inner Thighs • Outer Quads • Hamstrings • Calves

10 Push-ups Variations To Build Muscle Push-ups are one of the best bodyweight exercises for building muscle, strength and fitness. Doing push-ups primarily engages your chest, shoulder and triceps but also uses your core and legs for stability. 

7 Lunge Variations To Strengthen Your Legs Try these lunge variations to mix up your next leg workout! Do 20 reps x 3 sets of each exercise incorporate a barbell, dumbbells or a kettlebell to increase the intensity.

10 Best Ab Exercises To Do At Home When training abs, it’s important to target all 4 Areas of your core. Upper, Lower, Obliques, amd Lower back. Do 3 sets of each exercise for 10-20 reps to get a well rounded ab workout.

10 Burpees Variations I know how much everyone loves doing burpees, so I’ve put together 10 variations to spice things up. Aim to complete 10 reps of each version and time your yourself to see how long it takes to do all 100! Let me know how you go!

Stretching Routines

5 Stretches To Help Improve Your Posture In today’s society so many people spend way too much time in front of a computer and as a result develop rounded shoulders and a sore neck. I too suffer from this and have found that these 5 stretches can really help.

5 Stretches To Help Lower Back Pain Lower back pain is becoming more and more common with people sitting for 8+ hours a day at work and their backs seizing up as a result. Here are 5 Stretches I do myself if my lower back is feeling tight and I want some instant relief.

Advanced Home Workouts

Advanced Home Workout Session 1

1000 Rep Home Workout Challenge – Complete 100 reps of each of the following exercises as fast as you can while maintaining your form.

Squats • Push-ups • Sit-ups x 100 • Lunges • Commandos • Leg raises • Glute bridges • Dips • Twisting Sit ups • Burpees x 100

Time yourself for the whole workout and comment below How long it takes

Advanced Home Workout Session 2 

CIRCUIT 1 – Decline Push ups (20 reps x 3 sets) • Burpee Push ups (20 reps x 3 sets) • Twisting bicycle (100 reps x 3 sets

CIRCUIT 2 – Squat tuck knee jumps (20 reps x 3 sets) • Push up-commando-mountain climbers (10 reps of each x 3 sets) • V Sit twist (100 reps x 3 sets)

CIRCUIT 3 – Hips up Diamond push ups (20 reps x 3 sets) • Pulsing Lunges (25 reps each leg x 3 sets) • V sit, sit ups (50 reps x 3 sets) Have one minute rest after each Circuit. Make sure you warm up before each session and stretch once you finish.

Advanced Home Workout Session 3  

CIRCUIT 1 – Jumping split squats (20 reps x 3 sets) • Handstand Push ups (10 reps x 3 sets) • Plank (3 minutes x 3 sets)

CIRCUIT 2 – Pulsing Squats to jump squats (40 reps x 3 sets) • 1 arm Push ups ( 3 sets to failure) • Crunch leg raise hold (10 reps x 3 sets)

CIRCUIT 3 – Pulsing Lunges to Jumping Lunge (40 reps x 3 sets) • Jumping Push ups (20 reps x 3 sets) • Twisting Sit up leg lift (30 reps x 3 sets) Have one minute rest after each Circuit.

Make sure you warm up before each session and stretch once you have finished.

Intermediate Home Workouts

Intermediate Home Workout Session 1

Circuit 1 – Pulsing Squats ( 3 sets x 20 reps) • Push ups ( 3 sets x 20 reps) • Sit ups ( 3 sets x 15 reps)

Circuit 2 – Lunges ( 3 sets x 30 reps) • Commandos ( 3 sets x 20 reps) • Leg raises ( 3 sets x 20 reps)

Circuit 3 – Jumping Squats ( 3 sets x 20 reps) • Dips ( 3 sets x 20 reps) • V Sit twist ( 3 sets x 30 reps)

Have a 1 minute rest after completing each Circuit.

Intermediate Home Workout Session 2 

Circuit 1 – Jumping Lunges same leg ( 3 sets x 15 reps) • Push ups and commandos ( 3 sets x 20 reps) • Sit ups with feet on a chair ( 3 sets x 15 reps)

Circuit 2 – Split squats ( 3 sets x 15 reps) • Burpees ( 3 sets x 10 reps) • Sit ups with feet up ( 3 sets x 20 reps)

Circuit 3 – Jumping Lunges- switching( 3 sets x 15 reps) • Twisting plank ( 3 sets x 1 minute) • Twisting Sit ups ( 3 sets x 15reps) Have a 1 minute rest after completing each Circuit. Make sure you warm up before each session and stretch after each session.

Intermediate Home Workout Session 3
Circuit 1 – Star Jumps ( 3 sets x 50 reps) • Side plank ( 3 sets x 30-60 seconds) • Leg raises crunch ( 3 sets x 15 reps)

Circuit 2 – Toe touch jump squats ( 3 sets x 20 reps) • Plank shoulder taps ( 3 sets x 1 minute) • Side Sit ups ( 3 sets x 15 reps)

Circuit 3 – Plank front raise ( 3 sets x 1 minute) • Floor touch jump squats ( 3 sets x 20 reps) • Twisting Sit ups- feet up ( 3 sets x 15reps) Have a 1 minute rest after completing each Circuit.

Workout Tips

How Long Should A Workout Be?

What is the optimum training length for maximum results? Is something better then nothing? How long is counter productive?

How Often Should I Exercise?

How much is too much? Where is a good place to start? It All depends on your goals!

What’s The Best Time Of The Day To Exercise?

There is one main thing that should determine what time of the day you train.

How Much Protein Do I Need?

Whether you are trying to build muscle or lose fat having a high protein diet can be very beneficial.  I would recommend anywhere from 1.5 grams – 3 grams per kg you weigh. Depending on your goals and daily calorie allowance this number can change substantially.

The Best Exercises To Build Muscle

My Top 5 Exercises For muscle growth

    • Step 1 Compound Exercises
    • Step 2 Progressive overload
    • Step 3 Calorie Surplus

The Best Diet To Build Muscle

How to maximise your results in the gym by eating the right foods. Simple step-by-step system that will allow anyone to gain weight.

Great starting point for beginners wanting to gain weight and muscle. 

Here is a step by step guide on how to track your calories https://youtu.be/z7J6mb9WRkU

How To Relieve Sore Muscles After Exercising

1. Aim for 7-9 hours sleep per night 2. Stretch the muscle you worked after training 3. Take a magnesium supplement 4. Have a bath with Epsom salts 5. Make sure you are eating enough protein 6. Increase blood flow to the affected area

How To Get 6 Pack Abs

There are so many articles and videos out there claiming to have the secret to gaining a shredded 6 pack. Unfortunatly there is no quick fix and really only one way to get visible abs!

How To Stay Motivated To Exercise!

1. Set a goa1 2. Put your training times in your calendar/ diary 3. Make it fun 4. Try to do something you enjoy 5. Have an accountability buddy 6. Reward yourself  7. Remember why you started.

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