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Body Conquest

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 Dumbell Row

The 1 arm or single arm dumbell row is a good back exercise for isolating one side of your body. This has it's advantages if you have devolped any imbalances in symmetry between left and right sides of your back.

The one arm row works the latissimus dorsi, trapezius, rhomboideus, and teres major and also the biceps brachii. Always remember to start with your weaker side first. This will prevent further imbalances developing.

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 Leg Press Technique

The leg press technique demonstrated here by head trainer Ingrid Barclay is slightly different to how we normall prescribe leg press for beginning clients.

By taking out the top third of the movement where lockout occurs, we prevent the load being removed from the quadriceps - tension is always on - thus, greater "time under tension" results from the movement.

Watch out, it burns!!

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.

BC Trainer Ji deadlifts 170kg

Body Conquest Trainer Ji Cottrill performing strict deadlifts @ 170kg for 6 reps at a bodyweight of 72kg.

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...

Body Conquest Geelong

Body Conquest, established since 2006 is Geelong and the Bellarines leading personal training service, priding itself on quality programs with demonstrated results. Under the leadership of Ingrid Barclay, the intimate Body Conquest team has gained a highly respected reputation in the Australian fitness industry. Operating out of their Geelong private studio, the team at BC provide specialised, tailored programs to clients both in their gym, local parks and sporting precincts and within clients homes.

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

Body Conquest Trainer demonstrates how to perform a cable biceps curl variation, great for checkout out your own guns!!

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.

Dips For Chest

A great demonstration of how to perform a good quality parallel bar dip for the chest muscles

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 lateral raise

If you're looking for an exercise to widen your shoulders and achieve that "cannonball" look, lateral or side raises are one of the best deltoid isolation exercises that you can perform.

The medial head of the deltoid is not worked to the same degree as the anterior (front) head of the deltoid when using heavy overhead presses, which can lead to overpowering anterior deltoids, a drooping posture and lack of width in the shoulders.

Remember people, one of the greatest tricks to making your hips and waist look narrow is to increase the width of your shoulders!!

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*

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!
Ingrid Barclay Geelong's leading personal trainer and emotional eating expert talks you through your second task on your goal card - that of creating your written description. You have to use the three "P's" - so watch carerully to ensure that you do so.

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.

Face Pulls

The Face Pull is an exercise that is utilised by powerlifters to improve musculature and strength in the lower traps (one of the many reasons why these guys have such meaty looking necks).

Not just for aesthetic reasons, this exercise strengthens the neck and shoulder girdle for lifts such as the deadlift, and can prevent rounding of the shoulders and middle back during maximal lifts.

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!
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