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Articles tagged with: fitness

1 Arm Dumbbell Row With A Twist

The Dumbbell Row is a great single arm exercise for improving the back, particularly the latissumus dorsi and the teres major.

When adding a twist to the movement - like we enjoy doing at Body Conquest, it brings a little more emphasis to the latissimus dorsi than a regular row.

1 Arm Pushups

Remember watching Rocky and wishing you could pushout those 1 arm pushups while yelling out "Yo Adrian!"? No? I did!

These are a tough exercise, but if you are finding regular pushups or explosive pushups too easy, then maybe it's time to give these a go!

3 Phase Situps

At the Body Conquest Training Facility in Geelong, a simple crunch just won't cut the mustard when it comes to working the abdominal muscles. The staff are always trying to come up with new or harder ways to improve core and abdominal strength, stability and power.

 

The 3 phase situp is a swiss ball based exercise that we would rate as one of the more difficult exercises to master. You will definitely be sore the following day after performing this exercise correctly.

Advanced Technique For Barbell Lunges

Head Trainer Ingrid Barclay demonstrates an advanced (and very different) way of performing barbell lunges.

This technique shifts the emphasis from utilising the glutes to greater pressure on the quadriceps.

Advanced Technique for Leg Extensions

Head Body Conquest Trainer Ingrid Barclay demonstrates another of her advanced lifting techniques - a leg extension that doesn't utilise the top third of the range of movement. This does 2 things, firstly, it prevents a bone on bone shear force enacting upon your knee joint (one of the major issues that is argued about utilising knee extensions) and secondly, it keeps the continual tension on the quadriceps muscles.

Bench Vaults

The Bench Vault is an exercise that kind of reminds me of the days when we would do horsey kicks over football oval rails.

It seems a bit harder these days, but then, kids were made for bouncing around plyometrically from trees and such...

This is an ideal exercise for use in ICE circuits, as most plymetric exercises do elevate the heart rate to somewhere between "oh SH&*^&" and dead...

Box Jumps

The Box Jump utilises boxes of varying heights, making the athlete explosively jump to a greater height using leg power.

This exercise can be used during power sessions to improve explosive leg strength, and can also be used in ICE sessions.

Bulgarian Split Squat

The Bulgarian Split Suat is a variant of the uni-lateral split squat, utilising a raised platform to increase the angle of the rear leg, placing increased pressure on the performing front leg, and moving the engagement pattern to emphasise the quadriceps muscles instead of the gluteals.

Trust a nut case group of people like the Bulgarians, who's favourite past time is weightlifting to come up with an exercise like this. If you like predictions of the Clubber Lang variety (pain...), then give this exercise a try. You will definitely look hardcore in the squat rack while doing this!

Burpees

How to perform the dreaded Burpee

Cable Biceps Curl

An Ingrid Barclay special, the cable biceps curl is a great way to show off your guns whilst working them in a cable crossover machine!

Welcome to the Gunshow! *boom*

Cable Crossovers

The Cable Crossover is an isolation exercise for the pectoral muscles, in particular, the pectoralis major.

Often this exercise can be seen being performed in the gym in a bent over position with way heavy weights being used, which ends up bringing a lot of deltoid and biceps brachii in to the movement, especially when the arm length is shortened to make the movement easier (why make it super heavy, just to make it biomechanically easier?!)

This way of performing the cable crossover was given to Ingrid from World Champion bodybuilder and NABBA World President Graeme "Porky" Lancefield, and I think we do it justice here...

Chest Dumbbell Pullovers

A very different way to isolate the pectoral muscles.

Chin Ups

Body Conquest Trainer Ji Cottrill demonstrates how to correctly perform a chin up.

Close Grip Bench Press

Body Conquest Trainer Ji Cottrill demonstrates how to correctly perform a close grip bench press - in our humble opinion, the best exercise for building triceps brachii.

Deadlift Hyperextensions

Body Conquest Geelong Personal Trainer Ji Cottrill demonstrates how to perform a powerlifting assistance exercise called a deadlift hyperextension. This exercise is useful for strengthening the middle and lower back (erector spinae) to improve deadlifts.

Drink your water

One of the main ideas at Body Conquest is that you need to drink plenty of water. The increased fibre intake in your eating plan requires greater water levels to assist bowel movement. It increases your metabolism, improves the osmosis effect during lipid oxidation and also maximises the potential for body temperature regulation to affect your metabolism.

Dumbbell Chest Fly

The Dumbbell Chest Fly is an isolation exercise for the pectoralis major muscles.

Like many isolation exercises, it is performed poorly by many gym rats, as they either straighten the elbows, placing stress on the shoulder and elbow, or they bend the elbows too much and turn the movement in to a quasi-pressing movement.

Dumbbell Squat Thrusts

This is a dumbell squat thrust - a weighted variation of a burpee, so think burpee (icky pain and hatred in a little snuggle ball) and then add weight to make it so much more enjoyable *chortle*

Emotional Eating Choice

Body Conquest Geelong Personal Trainer, Contest Coach and Author Ingrid Barclay talks about emotional eating and making conscious choices.

Emotional Eating Course Introduction

Ingrid Barclay is offering up a huuuuge opportunity for people to get the Emotional Eating Course delivered over 6 months. She talks about it here..

If you find yourself struggling with food control, whether it is utilising food as a crutch, eating from boredom, loneliness, or various other sensations, this course will be a toll in taking back control!

Emotional Eating Tips Part 1

Body Conquest Trainer Ingrid Barclay talks about emotional eating, her soon to be out DIY Contest Prep book, and her emotional eating course.

End Emotional Eating - Goal Card Task 2

Ingird Barclay Geelongs leading personal trainer talks through the second part of designing your picture card. All this in a quest to permanenetly end your emotional or disordered relationsahip with food. Creating the written description requires the3 use of the three "P's". Read on!

End Emotional Eating Part 2 - Self Concept

Ingrid Barclay from Body Conquest, Geelong talks further about Ending Emotional Eating. Today Ingrid introduces the topic of self-concept quoting Brian Tracy author of Maximum Achievement for further reading. Task 3 of the program is delivered.

End Emotional Eating Part 3 - Designing Self Image

Body Conquest Geelong Personal Trainer Ingrid Barclay takes you through part 3 of her End Emotional Eating Course - Starting to create a new self image.

Floor Hyperextensions

Floor hyperextensions, and their more difficult variant - Supermans, are floor exercises utilised for working lower back muscles such as the Erector Spinae.

This can be a useful exercise for home programmes, gym programmes, or anywhere that has a floor really.. And I'm hoping most places have floors!

Frog Jumps

How to perform the plyometric exercise called a Frog Jump, utilised within ICE sessions.

Glute Bridges

Sure, they might get people looking at you thinking "You're doing it wrong!". But what would they know?

Glute bridges are a great exercise for strengthening the hamstrings and gluteal muscles. Not to mention that one day when in need, people can use you as a bridge over a large gap becuase you will be strong enough to BE THE BRIDGE!!

Glute Ham Raises

Glute Ham raises are pure torture. You don't think so? I bet you haven't tried them then.. The most irritatingly crampy hurty deep feeling hamstring exercise I think I have ever tried.

You can either use one of those fancy glute/ham raise machines like Body Conquest has, or you can attempt to do them with your feet anchored in to a lat pull down machine, or have a friend (a trusted one!) pin your feet down on a bench or floor!

This will develop some nice posterior chain, something that many people forget about, because we don't check our posterior out in the mirror (unless you're in those cool change rooms in David Jones! I could lose hours in there!)

Hanging Leg & Knee Raises

Hanging leg raises and knee raises are a tough exercise for a multitude of reasons.

It requires quite a bit of grip strength to hold your body up (this is quite a good thing if you are interested in improving such a thing)

It is utilising the abdominals and hip flexors from a completely stretched position, which can improve hip and leg drive in running, sprinting, kicking, and various other sporting movements.

If you struggle with your grip failing before your abs and hip flexors, try using chalk or straps. Maybe even use chalf for the first few sets, then as your grip gives out, switch to straps!

How To Correctly Set Up For A Bench Press

How to correctly set up for a bench press at the Body Conquest Training Studio
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