Bodyweight

Home Bodyweight Training by Laura Scanlon

Home Training

Life can be very busy at times and having spare time to go to the gym can be hard to find. That is why using your body as your gym can be such powerful tool and you can do this in the comfort of your own home. The idea behind my website www.bodyzone.ie is using your body as your own gym and having no barriers to entry with regards to exercise. I love the challenge and buzz you get after a bodyweight workout. Think of those wet, cold wintery mornings that you really do not want to leave the house. Well as hard as it may be to not turn over in bed, simple get up and get moving. Using gravity and your body's natural resistance is an amazing way to kick up your metabolism, while toning the body in all the right places.

Feel free to download my FREE bodyweight workout ebooks available on my website now. Sign up to receive all my latest fitness tips & workouts

Benefits of Home Bodyweight Training 

  • No monthly gym fees required.
  • Inexpensive (gym mat required)
  • Saves time by eliminating traveling to and from the gym.
  • Convenience — training in the comfort of your own home.
  • No queuing to use your favourite piece of gym equipment.
The plank is a versatile exercise that targets the whole body. Wearing  Fitgymwear

The plank is a versatile exercise that targets the whole body. Wearing Fitgymwear

Is Bodyweight Training Effective?

Simply put, yes. Once you are prepared to put 100% effort into your workout the benefits are real. Bodyweight training is low impact on the body, meaning you are less likely to injure yourself. People forget to realise that in order to back squat (with weights) you need to be able to perform a bodyweight squat with correct form. The same goes for push ups, do not underestimate how difficult and challenging a push up can be. These can be modified for beginners levels. (see video). 

See the workout below for one of my go to bodyweight workouts.

4-5 Rounds with 30 seconds between rounds

  • 20 Air squat
  • 10 Squat + leg side raise (10 each leg)
  • 15 Tricep dip 
  • 20 Plank arm raise (10 each arm)
  • 20 Low plank hip dips (10 each side)
  • 15 Sit ups + 2 punches
  • 10 Push up (modified)
     

Bodyweight Exercises to get the Heart Rate Up

Plank jacks, mountain climbers, jumping lunges, jump squat's and burpee's are all examples great bodyweight conditioning exercises. These movements will be sure to get you sweating in no time, which means you are increasing your metabolic rate (heart). To challenge yourself as you progress with bodyweight workouts you need to increase the rounds you complete and also reduce the rest time between rounds.

 

 

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Always stretch before & after a workout

 

My favourite GREEN juice recipe 

This is my favourite daily GREEN juice NUTRIBULLET recipe, you can use any blender you have.

 

Ingredients 

1.   Handful spinach

2.   Cucumber (aprox a thumb and a half)

3.   1 Celery stick

4.   1 Green apple

5.   Lump of ginger

6.   Lemon squeezed

7.   Cold water

Method

·      Peel the skin off all fruit and vegetables

·      Chop all ingredients into small parts 

·      Add to the blender and add cold water to the water line mark

·      Enjoy

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Add a green juice to your daily diet

Happy training, 

All the looks in this blog post are from Fitgymwear

Laura x

 

 

Workout Of The Day by Laura Scanlon

Full Body Fat Burn (Bodyweight)

Hey guys, 

Here is a full body fat burning workout that will be sure to get your heart rate up targeting all areas of the body. No equipment needed! No excuse ;)

Always remeber to warm up, stretch and cool down before and after your workout

5 Rounds with little rest as possible between rounds

• Half burpee into squat X12
• Curtsey squat X 20 (10 each leg)
• Low plank knee 2 elbow X 12
• Straight sit up X 12
• Triceps dip + glute bridge X 12

New Look Website & Ebook by Laura Scanlon

"BODY BLITZ"- EBOOK

I am so excited about the launch of my website new look and feel and with that I have also just launched a new FREE ebook "Body Blitz". This is my best one to date, with easy navigation, pictures demonstration, it is the perfect ebook for home workouts or to use while away on holiday. Plus an EXTRA bonus fat burn workout and my favourite juice recipe.

Sign Up via POP UP

Laura x

Serious cardio workout (at home) by Laura Scanlon

Hey guys,

Whether it is coming into Winter or Summer where you are reading this we all make up excuses to not go to the gym or step outside the door for a walk/run. So I have designed this cardiovascular full body home workout to do in the comfort of your home. I really enjoyed doing this one because almost 10 seconds in the endorphins kicked in and I was starting to sweat.

The easiest way is to get your stop watch going on your phone and do 1 minute per exercise. After one round take 30-60 seconds and go again for a minimum of 5 minutes. Anything over 5 minutes is an extra bonus ;)

  •  Jump criss/cross Squat
  • Reverse Lunge into Hop (30 seconds each leg)
  • Plank Jack to Stand
  • 10 Butt Kicks - 10 High Knees
  • Rock & Roll To Stand

NOTE: For beginners do 10 repetitions per exercise (and per leg when necessary)  for a total of 5 rounds, also on the last exercise use your hands to help yourself up.

Let me know what you guys think,

Laura x