What do I get up to on Wednesday afternoons...?
One of my so called "clients" has flipped the sessions back onto me 😣 Here's a peek into how we roll, literally 😎🤙🏼
Surround yourself with those who push you to be better on the daily.
Stretching
If you have sore shoulders or lower back try out this stretch! 🤸♀️👊
Many of us sit all day at desks, in front of computers or in classrooms.
We hunch over to use our smartphones and while driving the car.
As a result our thoracic mobility has suffered!
Give this stretch a crack!
1. Kneel down on both knees
2. Place both hands on an elevated surface
3. Rock hips back and drop your chest towards the ground
4. Repeat 🔃
Tyre flips
Tyre flips are IT. 💪
Build strength and explosive power with THIS tool of the trade.
Make sure that you’ve warm up before attempting these, they are tough! 🏋️♂️🏋️♀️
As always, be mindful that you have the correct posture throughout to avoid injury.
1: Start with your feet and hips shoulder-width apart. Keep your back flat and your core engaged during this exercise.
2: Squat down to underhand grip the tyre, place your hands onto the treads.
3: This is an explosive 🔥 lift, so drive up from your legs to extend your hips, knees, and ankles. When you do this your hips should be propelling the tire simultaneously upward and forward. Once the tire is almost vertical, catch it overhand and push it so it topples over onto the floor.
4: You’re not done yet! Make a two footed jump into the tyre, two footed jump out and reverse. 🥇
You’re onto a winner!
Upper Body workout FTW!
Bodyweight Workout. 💪🏼
Yew! Here’s something for you to try out for your next work out!
Weights 🏋🏽♀️ are and always will be my go-to recommendation for anyone looking to change their body composition.
Buuuuut bodyweight training is an equally important part of my programme. I truly believe it’s a great stepping stone prior to mastering the barbell!
Try this on for size:
5 Dips
5 Knee Raises
5 Inverted Rows
Repeat the circuit 5 times
Break for 40 seconds ⏱ and repeat until you can repeat no more….
Screen shot 📷 the tile at the end to keep!
JM Fitness - The Leg Press
Need some tips on how to use the leg press machine?
Here's something I prepared earlier... 🤔
1. Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this we will use the medium stance described above which targets overall development).
2. Lower the safety bars ⛑holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you.
(Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position).
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Push, with the heels of your feet and use your quadriceps to push back to the starting position as you exhale. 💪 💪 💪
4. 🔁Repeat for the recommended amount of repetitions and ensure to lock 🔒the safety pins properly once you are done. You don't want that platform falling on you fully loaded!
Bonus points: 🔥Drop the weight to a comfortable limit and drop a foot off of the platform to make it a uni-lateral exercise (one leg at a time) to bring to light any biases we may have in favouring our dominant leg. 🙌
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked
JMFitness Workouts - Crocodiles
Crocodiles. 🐊
Spice up your push ups with these!
Harder than a regular push-up and a great addition to a more advanced workout routine.
One rule. Don't attempt one until you can comfortably nail a regular push up 🙌
Step 1 : Get into push-up position with your shoulders over your wrists and your body in one line from your shoulders to your ankles.
Step 2: Move your left hand forward a few inches and draw your right knee to your right elbow as you lower down into a pushup. Put your right toes down on the floor for support keeping your thigh parallel with the ground.
Step 3: Press back up, move your right hand forward and draw your left knee to your left elbow. Repeat to continue moving forward. Reverse the movement to move backward.
Screen shot 📷 the tile at the end to keep!
Enjoying workouts like this?
Download the JM Fitness app here: http://bit.ly/JMFitnessApp 📱
Custom workouts, motivation, dietary advise and more. Helping your reach your goals anywhere!
Lateral Lunge with a Pulse.
Lateral Lunge with a Pulse. 🏋️♂️
What does it do?
Builds a better looking butt and belly. 💪
Do this:
💥Step to the side and land softly on your lunging foot without stomping.
💥As you land push your butt back and do NOT let your heel lift off the floor.
💥At the bottom of the lunge, brace your abs and push the weight away from you returning it to your chest without letting your torso bend/move.
💥Once the weight is back in drive the floor away from you returning to a standing position.
Keep the movement as fluid as possible focusing on quality, never sacrifice technique for speed or more weight. It’s a movement quality drill with an emphasis on glute and ab strength.
2-4 sets per workout. 4-8 reps per side each set.
Screen shot 📷 the tile at the end to keep!
Enjoying workouts like this? Check out the JM Fitness App here: https://nomergy.com/partner/jm-fitness-8wc/jm-fitness
JM Fitness
Are you ready to train? #LetsDoIt
Workouts with JMFitness - The Eliptical
The humbling eliptical.... 😅
Often seen as an exercise equipment pieve for the elderly but mark my words this little gem located in most gyms when utilised well is nothing short of a full body assault!!
Here's my recommend workout 💪💪
Start with the resistance at its lowest keeping the pace at a comfortable speed for 1 minute
From 1-2 minutes let's get it moving pushing the pace right up to 120rpm and this is the pace we're going to keep it at for the remainder of the session
Once we hit the two minute mark we're going to increase the resistance on the eliptical by 2 and every 30 seconds that's exactly what we're going to raise it by whilst maintaining a pace of 120rpm!! 😱
Keep going increasing the resistance every 30 seconds until the pace of 120 cannot be held for the entire block ensuring we're pushing ourselves to get everything we can
Once we can no longer hold that we pace we revert the process dropping the resistance every 30 seconds by 2 until we get back to zero or the lowest possible setting 😎
Extra Challenge; For those who are up to the challenge... Repeat the above process immediately to start over again 🙌🏼
JM Fitness Workout - The Seated Cable Row
Here's an exercise to add to your Saturday work out!
A seated cable row targets the middle and upper back improving shoulder muscle balance and correcting posture. 💪🏋️♀️
Avoid injury and make sure you keep your posture in check on this exercise. 🤘
Step 1 : Reach forward and grasp the handles of the machine. Keep your knees soft, rather than locked at this position. Extend backwards so that your torso is perpendicular to the seat.
Step 2: Exhale and bring the handles towards your midsection, drawing your shoulder blades together. Ensure that your lower back and torso is stable here! At the peak of the exercise you should be in a vertical position, not leaning backward.
Step 3: Now let the weight return with gravity towards the weight stack. Make sure that thisis done in a controlled manner.
Step 4: Completed the desired reps!
Stretch it out - Shoulders
Tried out the overhead press on the smith machine? 💪🏼
Stretch out your shoulders post work out to reduce soreness & muscle fatigue. This is one of my favourites! 🙌🏼
JM Fitness Workouts - Smith Machine
The Smith Machine is a pretty versatile piece of workout equipment! 🏋️♀️
Don't be intimidated by it, work out your shoulders and try this overhead press out!
Step 1: Place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Step 2: Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
Step 3: While inhaling, slowly begin to lower the barbell until it is level with your chin.
Step 4: While exhaling, lift the barbell back to the starting position using your shoulders.
Repeat for the recommended amount of repetitions.
Variation: You can use dumbbells or a barbell to perform this exercise. 🙌🙌🙌
Stretch it out - T Spine Mobility Stretch
Stretch it out on Sunday!
Many of us sit all day at desks, in front of computers or in classrooms. We hunch over to use our smartphones and while driving the car. As a result our thoracic mobility has suffered! If you have sore shoulders or a lower try out this stretch! 🤸♀️👊
1. Kneel down on both knees
2. Place both hands on an elevated surface
3. Rock hips back and drop your chest towards the ground
4. Repeat 🔃
JM Fitness Workouts - The Tyre Flip Jump Through.
Looking to build strength and explosive power? 🏋️♂️🏋️♀️
🚜tyre flips are IT.
Make sure that you are warm and you have the correct posture throughout to avoid injury, these are tough! 💪💪💪
1: Start with your feet and hips shoulder-width apart. Make sure you keep your back flat and your core engaged during this exercise!
2: Squat down to underhand grip the tyre, place your hands onto the treads.
3: This is an explosive 🔥 lift, so drive up from your legs to extend your hips, knees, and ankles. When you do this your hips should be propelling the tire simultaneously upward and forward. Once the tire is almost vertical, catch it overhand and push it so it topples over onto the floor.
4: You’re not done yet! Make a two footed jump into the tyre, two footed jump out and reverse. 🥇
Jason Maltby Fitness
"Rhythm is everything in boxing. Every move you make starts with your heart, and that's in rhythm or you're in trouble." - Sugar Ray Robinson 🥊🥇🏋️♀️💪
JM Fitness Workouts - The Leg Press.
Need some tips on how to use the leg press machine?
Here's something I prepared earlier... 🤔
1. Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this we will use the medium stance described above which targets overall development).
2. Lower the safety bars ⛑holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you.
(Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position).
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Push mainly with the heels of your feet and use your quadriceps to push back to the starting position as you exhale. 💪💪💪
3. 🔁Repeat for the recommended amount of repetitions and ensure to lock 🔒the safety pins properly once you are done. You don't want that platform falling on you fully loaded!
Bonus points: 🔥Drop the weight to a comfortable limit and drop a foot off of the platform to make it a uni lateral exercise (one leg at a time) to bring to light any biases we may have in favouring our dominant leg 🙌
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked
JM Fitness Workouts - Crocodiles.
Crocodiles. 🐊
Singing the Elton John's Crocodile Rock while doing a regular push-up does not make it a Crocodile push-up 😂 During a Crocodile push-up, you draw your knees up to your elbows alternately whilst moving forward keeping low to the ground, which makes you look like a crocodile cruising around. It's harder than a regular push-up and, in addition to other similar exercises, it is a great addition to a more advanced workout routine. Don't attempt one until you can comfortably nail a regular push up 🙌
Step 1 : Get into push-up position with your shoulders over your wrists and your body in one line from your shoulders to your ankles.
Step 2: Move your left hand forward a few inches and draw your right knee to your right elbow as you lower down into a pushup. Put your right toes down on the floor for support keeping your thigh parallel with the ground.
Step 3: Press back up, move your right hand forward and draw your left knee to your left elbow. Repeat to continue moving forward. Reverse the movement to move backward.
Screen shot 📷 the tile at the end to keep!
Enjoying workouts like this?
Coming soon: the JM Fitness app. Custom workouts, motivation, dietary advise and more. Helping your reach your goals anywhere!
If you would like to register your interest, PM me here on Facebook or send me an email via: jason.maltby@stepzfitness.com.au or link in my profile bio!
JM Fitness Workouts - Upper Body Bodyweight Workout.
Upper Body Bodyweight Workout.
Weights are and always will be my go to recommendation for anyone looking to change their body composition. But bodyweight training is an equally important part of my programming and I truly believe it’s a great stepping stone prior to mastering the barbell!
Here’s a great workout to try:
5 Dips
5 Knee Raises
5 Inverted Rows
Repeat the circuit 5 times
Break for 40 seconds and repeat until you can repeat no more….
Screen shot 📷 the tile at the end to keep!
Enjoying workouts like this? Coming soon: the JM Fitness app. Custom workouts, motivation, dietary advise and more. Helping your reach your goals anywhere!
If you would like to register your interest, PM me here on Facebook or send me an email via: jason.maltby@stepzfitness.com.au or link in my profile bio!
JMFitness Workouts - Lateral Lunge with a Pulse.
Lateral Lunge with a Pulse.
What does it do? Build a better looking butt and belly.
Step to the side and land softly on your lunging foot without stomping.
As you land push your butt back and do NOT let your heel lift off the floor.
At the bottom of the lunge, brace your abs and push the weight away from you returning it to your chest without letting your torso bend/move.
Once the weight is back in drive the floor away from you returning to a standing position.
Keep the movement as fluid as possible focusing on quality, never sacrifice technique for speed or more weight. It’s a movement quality drill with an emphasis on glute and ab strength.
2-4 sets per workout. 4-8 reps per side each set.
Screen shot 📷 the tile at the end to keep!
Enjoying workouts like this? Coming soon: the JM Fitness app. Custom workouts, motivation, dietary advise and more. Helping your reach your goals anywhere!
If you would like to register your interest, PM me here on Facebook or send me an email at: jason.maltby@stepzfitness.com.au!
