DJ Personal Training

DJ Personal Training I am a local Personal Trainer in Lane Cove NSW.

I assist my cliente reach their fitness and health goals through individualised exercise programing and nutrition support.

Have fun strengthening your core muscles!
28/01/2026

Have fun strengthening your core muscles!

28/01/2026

🔥🔥Another great core exercise- for those that get bored with traditional planks!
- I am using a 3kg soft ball, as it’s light weight it moves freely to hit against the wall -alternating hands. To make harder - come away further from the wall or use a heavier ball. Start out 30secs increase to a min over time. Overtime more sets as your core gets stronger.

😫If you find this exercise too challenging and too much on the shoulders you can drop knees to ground onto a soft mat (plank on knees).

💪💪To make harder - opposite arm to leg hitting ball against wall - this one is more challenging as your core has to work harder to keep your hips and shoulders squared to the floor and stay balanced and centred.

➡️❤️Benefits: Your core muscles include mainly your - lower back, obliques and deep abdominals.
➡️Having a strong core contributes to a stronger lower back, obliques and abdominals, which means less strain/injury to your back and with consistent core training - lower back pain can be eliminated over time.

👍Training Tips:
Always warmup up and if your new to exercise/ have medical conditions or existing injuries - it’s best to get a medical clearance. Train at your own pace, we are all at different fitness levels.,

1️⃣Hands are placed under shoulders.
2️⃣Brace abdominals throughout- belly button to spine.
3️⃣Have a flat back, shoulders back and down, away from ears and chest out.
4️⃣Hit the ball preferably with palm of hand enough so it comes back to you, alternate between hands.
5️⃣Having feet wider apart can help with balance and stability- feet closer together is harder and keeping further back from the wall.
6️⃣Progression is opposite leg up - opp hand pushes ball to wall - repeat other side - this one really challenges the core - it has to work harder to stay balanced.
7️⃣Hips and shoulders should be squared to the mat.
8️⃣Remember to BREATHE

❤️ Please like, share, save and or comment below⬇️

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27/01/2026

😫😤 I tried this one today - adding 3 burpees to 3/4 walking planks with a pushup up, a couple of rounds, it was intense.

💪 This is for intermediate to advanced levels of fitness, and after a warmup of course. A good finisher to your session.

Benefits: strengthens your pushups (shoulders, chest, triceps and core), which can help with any pushing movement - eg: pushing furniture, trolleys, cars ( just joking about that last one - cars)!

‼️Training tips: always warmup up, engage core (belly button to spine), shoulders need to be back and down, away from the ears in the push-up, plank and when you walk your hands sideways.

➡️Head is inline with spine, hips and ankles - (streamlined position). Hands placed below shoulders and lower the chest to floor, elbows back, core tight! Try not to lock or hyperextend the elbows - soft elbows and knees.

Progressions: 4 walking planks with pushups up and back, repeat 2/3 times or 8 walking planks with pushups up and back. Adding the burpees - 3/4 at the end of one side really gets that heart rate up and adds to the intensity of this exercise.

Beginners - could try the walking planks and then progress to adding one pushup at the end.

🛑We are all at different fitness levels, some of us have pre existing conditions or injuries that may limit our ability to do certain exercises, however I believe we can work around anything, by adding modifications to exercises to work the same muscle groups without exacerbating the pre-existing injury/condition. ❤️Ask me how DM Desiree

10/01/2026

🥘🥘Cooking healthy is really important! Also knowing what’s in your food, meeting your nutritional requirements and keeping the seed oils out.

😊😊We absolutely love SAN Choy Bau with turkey mince, and it has to be gluten free - as I’m allergic to wheat - which is probably a good thing as wheat is heavily processed and refined in Australia.

For me trying to get garlic and ginger into my food intake can be challenging, and it is better when cooked, so this dish is a perfect way to get this good stuff in and it tastes amazing! 😋😋

🫚🫚The benefits of ginger include; reduces inflammation, nausea relief, improves digestion, may help lower blood sugar levels and its also good for pain relief.

🧄🧄Garlic health benefits include: supports immune and gut health as it acts as a probiotic, it’s contains anti inflammatory, antibacterial, antiviral and anti fungal properties.

❤️ Dm Desiree to book in for a nutritional consultation if you need help with getting your food/ exercise on track!

09/01/2026

➡️ A lot of my clients have pre-existing injuries or managed chronic conditions that I have to make sure that not only do they have to obtain a medical clearance to start exercising, their exercise program is modified so they still are able to still train the same muscle groups without further exacerbating their condition.

👍This Tricep dominant suspension trainer push-up variation is a game changer. All my clients with shoulder issues benefit from this exercise and are able to do it pain free. It targets the chest, shoulders, and even the core muscles.

➡️Moving away from the wall is where I usually start my client, and as their shoulder girdle gets stronger, they are able to step back closer to the wall to increase the load on the muscles using resistance- their own body weight.

❤️Please Dm me if you would like to learn more or to book in for a PT session.

💪😊One of my clients reminded me it’s been 5 years of training in the park! Wow time has flown. ➡️I remember way back the...
20/12/2025

💪😊One of my clients reminded me it’s been 5 years of training in the park! Wow time has flown.

➡️I remember way back then, I was training a couple in the park, when one of these guys approached me to train their small men’s group.

➡️We started the classes with dynabands, and ended the final class with dynabands, but in between they were all using dumbells, fitballs, slam balls, medicine balls and even the battle rope.

😊We all enjoyed the space of the park, room to run and enjoying the different exercises from week to week that I would present them with each Saturday morning at 6.30am.

➡️We are missing one of the men here in this photo, he couldn’t make it toda, but I congratulate all of them with their commitment to the 6.30am starts - even in winter, and to their training. They have all improved so much on their fitness and strength.

➡️Today sadly was the last class to be held in the park, however the good news is most of them will be trialling the commute to my Lane Cove PT Studio in the New Year, in which, I will be conducting all my small group training and PT sessions.

➡️ Each of these men were so easy to teach, gave it their all in each session, and they all showed such dedication and commitment to their training, especially turning up at 6.30am on a Saturday morning all year round! There were some freezing mornings, wet conditions, and some very hot mornings.

🙏Thank you all, Merry Christmas and I’ll see a few of you in the New Year!

13/12/2025

💪❤️🎈🌲The last exercise class for 2025 outdoors for the ladies.

💪💪🏃‍♀️🏃I’ve been training both the men’s small exercise group for about 4 years I think and the women’s exercise group around 3 years.
It is always sad to finish at a particular venue, however I’m very appreciative of the participation and loyalty of all the members.

❤️❤️❤️It’s was awesome to find out today that some of you will be continuing for a trial period in my Lane Cove PT Studio next year! You will love the space and the suspension trainer and cable machine -it would have been very difficult to bring these to the park! 🤣🤣🤣.

- make the best scrambled eggs on gluten free toast! A craving I usually give into after a run! ...
06/12/2025

- make the best scrambled eggs on gluten free toast! A craving I usually give into after a run!

Address

100A Longueville Road
Sydney, NSW
2066

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 8pm
Saturday 7am - 1pm

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