International Personal Trainer / Fitness Model

STEP 1

STARTING POSITION

STEP 2

RAISE BODY UP, SQUEEZE GLUTES, HOLD CORE STRONG.

STEP 3

ROLL BALL TOWARDS GLUTES, KEEPING CORE RAISED.

RETURN TO STEP 1.

ADVANCED

REPEAT STEPS 1,2,3 SINGLE LEG FOR FULL REPS,

REPEAT OTHER SIDE

SHOULDER PRESS STANDING POSITION.

NEUTRAL STANCE-SOFT KNEES, STRONG CORE, CHEST UP, SHOULDERS BACK/DOWN

HOLD 1 A LIGHT WEIGHT DUMBBELL STILL/ISOMETRIC, THE OTHER GOES THROUGH THE FULL SET OF REPS, THEN THAT DUMBBELL STAYS IN ISOMETRIC HOLD AND REPEAT REPS OTHER SIDE.

THIS EXERCISE BRINGS LACTIC ACID QUICKLY TO MUSCLE, LEARN TO ENJOY THE BURN

START WITH BASIC PLANK

TWIST TO SIDE HAND UP TO WARRIOR POSE

REPEAT ON OTHER SIDE,

THAT’S 2 REPS COMPLETE 20

REPEAT FOR 3 SETS

THIS IS A ADVANCED CORE EXERCISE, ALSO TARGETING THE OBLIQUES AND STABILIZING MUSCLES

ONLINE CLIENT TECHNIQUE POINTS

KEEP CHEST UP

SHOULDERS BACK DOWN

DOWNWARD MOVEMENT-SQUAT DEEP THROUGH HEELS

WEIGHT RESISTANCE HANGING CENTRE, LOW

KNEES IN/LINE WITH TOES OR BEHIND

RISING-COME UP ON TOES WHEN

GREAT COMPOUND EXERCISE TO WORK THE LOWER BODY HITTING THE GLUTES AND ADDUCTORS (INNER THIGHS)

Picked this up today-while shopping for a long dress for a wedding here in Bali ( didnt find a dress) but love my new weapon
Religion is a great shop in Seminyak’s Jalan Oberoi full of funky Tshirts, dresses and accessories ranging from 200IDR only

I’ve been training on and off for about 12 years and up until two years ago wasn’t getting very good results.  Then I meet Mayling and everything changed.

She started me back to using very light weights until my form and bad habits improved and showed me technique that almost immediately improved my results.

Mayling proved to me the benefits of using a heart rate monitor and then got me into running with the use of  a Nike+ . It really does push you on and give you the motivation to improve. I  have been running seriously now for about 6 months and the improvement is amazing.  I am now running 10km in just over 40mins  and I have run a half marathon in 1hr 45mins.

Mayling is great at motivating and it is always fun to train with her although she will push you if your slacking, its not often that I finish the session without a sense of achievement.

She has shown me what to avoid in my food and now I eat as well as I ever have without all the bad things and I believe this has been a big part of my improvement.

If you looking to get good results I recommend you speak to Mayling and let her show you what you have been doing wrong all these years or if you are just starting out let her start you the right way, I could of saved years of time if I had meet  her 10 years ago.

I am 41 now and in the shape of my life, I feel 10 years younger and I have no hesitation in putting that down to Mayling.

I have also featured in a video http://www.youtube.com/watch?v=tMD3q0NbyGA

in Mayling’s web page  www.maylingng.com  so you can go there and see the results I have got yourself.

Cheers

Darren Jenkins