Videos by DeHenzel Training Systems in Ashburn. DeHenzel Training Systems is an award-winning In Home & Virtual Personal Training company, servicing Northern Virginia, Washington DC & beyond.
Are you doing your DEADLIFTS correctly?!
Are you making theses common MISTAKES?!
Sophie shares a few QUICK & EASY tips to perfect your deadlift!
In Home Personal Training for NoVA & DC
📣 NoVA has offically entered Phase 3 and gyms and workout studios are beginning to reopen. . . 👉Many people are excited to get back to their workout enviorment and estbalish a routine once again. . . 👉Others are worried about how safe their gym or studio will be with COVID still being so present. . . 👉And some are just not sure how they feel with all the new rules, surrounding gym and studio reopenings. . . ⭐️With our In Home Personal Training services, you can have private, one-on-one training in the privacy and safety of your own home or outdoors. No crowded gyms or studios.⭐️ . . ✅And rest assured, your safety will be our top priority. Our trainers wear masks, sanitize regularly and practice a safe diastance, all while taking your through your customized workout program. . . To learn more about our in home personal training serivces, hop on over here👇👇👇 . . http://dtsnova.com/in-home-personal-trainers/
Favorite Lunge Circuit!
We love lunges!! 💪💪 . . Lunges are so, so good for lower body strength and stabilization. . . 👉Check out our favorite lunge circuit below. You can vary this exercise in so many ways by changing the upper body movement to a bicep curl, shoulder press, raise, etc. . . Questions? Don’t hesitate to let us know!
Core Progressions: Deadbugs
🐜Today we are talking about DEADBUGS! Tough on the core, safe on the lower back and neck, and plenty of ways to progress them.🦗 . . Check out the video below as we walk you through the three main progressions for Deadbugs: . . 1️⃣ Easiest: Just the legs 2️⃣ Harder: Extending the legs and raising the arms 3️⃣ Hardest: Alternating fully extended legs and arms . . 👉When performing Deadbugs, it’s crucial to brace your core and keep your lower back “pressed” into the floor - meaning your lower back shouldn’t raise up at all. Doing so places unwanted stress on the back and makes the exercise easier👈 . . And remember, if Deadbugs are easy, it’s either time to progress them OR you’re doing them wrong! 😊 . . #virtualpersonaltraining #onlinepersonaltraining #inhomepersonaltraining
Simple body weight exercises - no equipment needed!
You don’t have any equipment at home and everything is sold out online. Sound familiar?? . . Luckily there are sooo many effective exercises you can do without any equipment, right at home. . . Check out Sophie as she takes you through some of her favorite equipment-free exercises: . . 👉 squat 👉 sumo squat 👉 split lunge 👉 decline pushup 👉 hip bridges 👉 deadbugs 👉 plank with knee drive 👉 one arm planks . . Curious about working with a virtual trainer without any equipment? Your trainer can design super effective, no equipment workouts to take you through and utilize any household items (we can be creative!). . . For more info about our virtual services, visit: http://dtsnova.com/virtual-personal-training-for-virginia-maryland-washington-dc/ . . #virtualpersonaltraining #onlinepersonaltraining
Virtual Personal Training
📢It's time for a NEW routine! 😞We know times are tough, your gym is closed and will be for months to come. You're at home, out of your routine and even busier than before. 📱With our virtual personal training services, you don't have to wait for your gym to reopen. 💪Get fit in the comfort and privacy of your own home, on your own time, with a certified personal trainer. ✅30 & 45 min sessions available, starting as low as $52/session. Take control and start a NEW routine today! 👉For more info, visit: http://dtsnova.com/personal-training-virtual/
Virtual Personal Training Session
👉Curious what a VIRTUAL PERSONAL TRAINING session is like or how it works? 📹Check us out below as we go through a 30 min session (sped up in 4 mins!) with a REAL client, in the privacy and comfort of his own gym. 💬Are you thinking what if I don't have a gym or equipment? No worries! Many of our clients have minimal equipment or nothing at all. We make all training sessions effective, regardless of what you have. 👉Want to learn more about VIRTUAL PERSONAL TRAINING? Head over to our site for more info 👇 http://dtsnova.com/virtual-personal-training-for-northern-virginia-washington-dc-and-beyond/
What is the Difference between Online and Virtual Personal Training?
👋Hey everyone! We want to take a quick moment to answer a common question we've been getting a lot in the past week... 🤔What is the DIFFERENCE between ONLINE 🖥 and VIRTUAL📱 personal training? 👇Check us out below as we answer just that question👇 ***************************************************** ❓Do I need any equipment? ❓Are your trainers certified? ❓I have an injury, can I still train? 👉Curious about the above questions? Head on over to our webpage, to check out our Q&A section👇 http://dtsnova.com/virtual-personal-training-for-northern-virginia-washington-dc-and-beyond/
Virtual Personal Training
📱VIRTUAL PERSONAL TRAINING📱 👉Your gym is closed. You’re at home, out of your routine and maybe even feeling a bit blue. And with a busy household, your free time is even less than before. 👉With our virtual personal training services, you don’t have to wait for your gym to reopen or for it to be safe to leave your home again. 👉Get started today in the comfort and privacy of your own home, on your own time, with a certified personal trainer. ✅Flexible Workouts ✅Live Workout Sessions ✅Individualized Attention ✅Customized Workouts ✅Ceritfied, Experienced Trainers ✅Award-Winning Business ✅Cost Effective - 30 or 45 min sessions 👉Want to learn more or get stared today?? Check out👇👇 http://dtsnova.com/virtual-personal-training-for-northern-virginia-washington-dc-and-beyond/
👉 Looking for a tough but effective twist to your traditional squat? Try adding in some THRUSTERS! 🏋️♀️ Thrusters are the worst and the best. The worst as in they are tough...the best as in they work 😉 👉 to make this exercise as effective as possible, you’ll want to drive your legs up as you come out of your squat to press your weights. If you’re not coming up with force, you’re doing it wrong! 🏋️♀️ Give it a try and let us know what you think!
Jason is two weeks out from another shot at hiking rim-to-rim-to-rim in the Grand Canyon and is in the final push of training. Here he is doing some sled pushes with his training partner and coach, Jonathan. Also, it’s safe to say the neighbors think we are officially crazy 🤪
Anyone who knows me know I LOVE a good lunge! In fact, every workout of mine includes some variation. 👉 Reverse lunges are easier on the knees, while still providing an awesome focus on your glutes! To perform: ✅ stand about hip-width apart, squeeze your core taking a big step backwards. Bend your back knee so it comes in contact or close to the floor, while keeping upper body upright. Return to starting position and swap legs. Common mistakes include: ❎ standing or stepping too close together, taking too short of steps, rounding the upper back. ❓questions about performing a reverse lunge? Let us know below 👇
Looking for a great upper back exercise?? 🙋♀️🙋♂️ 👉 Meet the Bent Over Row! This challenging exercise can be done many ways (barbell, t-bar, different grips, etc) with many variations (one arm, two arms, supported with a bench, etc). In this video, we show a simple version using two dumbbells and performing a wide grip (elbows out vs in). A successful bent over row assumes that you have mastered the hip hinge (as found in a deadlift). 👉 To nail the Bent Over Row: - grab your weights and hinge at the hips, keeping a flat back and coming just about parallel to the floor - bracing your core, pull the weights towards your sternum, keeping the weights in line with your elbows ‼️ if you’re having trouble keeping a flat back, either lower the weights or use a bench to support your body.
Looking for a great full body warmup?! 🙋♀️ Meet the DYNAMAX ball. If you don’t have access to a DYNAMAX ball, you can also use a medicine ball or even a dumbbell. This warmup is a great way to engage the entire body, paying special attention to the shoulders and hips. Check out the “scooping” movements and give it a try as you start your next workout!
Who loves a good lunge?! 🙋♀️ Forward lunges are great for primarily strengthening your quads and glutes but can also work to develop your core strength and overall balance and stability 💪💪 How to: - lift your leg and take a big step forward while simultaneously dropping your opposite knee towards the floor. - look for 90 degree angles - one with each leg/knee to ensure you’re not stepping out too far or not far enough. - push back through the grounded foot and back to your starting position. Repeat on the other side. Key points 🔑🔑 - keep your core super tight to help with stabilizing - imagine your steps on a railroad track to stay in alignment - if you have any knee issues, try a reverse lunge instead as forward lunges place more pressure on the knees
Stuck inside today with the snow?! How about a new core exercise to add to your in home workout today? 😉 Performing moutain climbers on an unstable surface like a ball can further engage your core by challenging your stability. Be sure to keep your hips up and drive those knees toward the ball. Squeeze your core to keep you stable.
Looking for a fun and challenging core exercise? Check out our “Valslide Core Combo” and give it a try yourself! If you don’t have Valslides, you can swap them out for paper plates!
See what it's like to work with us!
Are you short on time to workout? Get your time back! See how working out at home with an expert trainer can save you time today👇
Celeste's first powerlifting meet
A big congratulations to our client Celeste for crushing her very first powerlifting meet today. Celeste, we are proud of you!
In Home Personal Training for Northern Virginia and Washington DC
Are you short on time to workout? Get your time back! See how working out at home with our expert trainers can save you time today👇
365 Nutrition Coaching Program - DeHenzel Training Systems
🔸🔸RE-OPENING: SEPTEMBER 2017🔸🔸 (comment below or PM to reserve your spot!) We are looking for 10 women and men of all ages who live anywhere and are Ready, Willing and Able to commit to a 12-Month online nutrition and lifestyle program at an exclusive rate. No diets, no gimmicks, no supplements or products to purchase. Just awesome, results-proven, science-backed, nutrition coaching. Everything is done through an online platform with daily lessons, weekly habits, on-going feedback, support and accountability from your PN Level 1 Nutrition/ProCoach, Sophie. ➡️ This program IS for you if: ✅ You want a nutrition plan that fits your individual lifestyle ✅ You're willing to commit a full year with 15 mins each day to focus on the program ✅ You want hands-on, practical, real-world strategies to navigate nutrition (no diets here!) ✅ You want to work with a PN Pro Coach who'll stick with you every step of the way as you learn and grow 🚫 If you're looking for the magic pill or a quick fix, this isn't the program for you. <== Are you in?? Comment "I'm in" below and we will send you a PM with all the necessary details to get started.==>!? 🔸🔸 Oh and we start Monday, September 11th! 🔸🔸 Ready for a change?? Let's see what we can do :) To learn more about our coaching program, visit our site below or check out the below video. http://dtsnova.com/365-nutrition-coaching-program/
365 Nutrition Coaching Program - DeHenzel Training Systems
**RE-OPENING SEPTEMBER 2017*** We are so, so, so (can you tell we are excited?!) excited to launch our NEW and drastically IMPROVED 365 Nutrition Coaching Program! We have moved our coaching to an online platform with daily lessons, daily habits, endless accountability and access to your coach. It's everything it was before but BETTER! The BEST part is you can NOW take your coaching anywhere with you - work travel, vacation, home, away, it doesn't matter! Since our coaching is done through our online platform, location is irrelevant! Click the video below to learn more about our new and improved 365 Nutrition Coaching Program and learn how you can stop dieting and start looking, feeling and being better. <=We already have a handful of clients signed up who are ready to transform their lives, will you be next? => You can also stop by our site to learn more: http://dtsnova.com/365-nutrition-coaching-program/
<== Today we are talking about the IT BANDS and how they can cause major tightness in your knee/quad/hip area. ==> Check out our quick video on how to effectively ROLL your IT BANDS and gain some relief! **quick note, for most people, positioning yourself on your forearm while rolling and not in an extended position (as shown) will be more comfortable on the shoulder**
Are you doing your DEADLIFTS correctly?! Are you making theses common MISTAKES?! Sophie shares a few QUICK & EASY tips to perfect your deadlift!
Are you making these common mistakes with your Step-ups?! Find out below! Sophie shows you some quick and easy tips on how to perform your Step-ups safely and effectively!
Are you doing your push-ups correctly?! Sophie has a few quick and easy tips to perfect your push-ups!