OTG Active

Simple Home Bodyweight Exercises by Laura Scanlon

Hey guys, 

I love creating simple home workouts for you. Below are 6 bodyweight exercises that you can do any place, any time, no equipment needed. Great for new Moms at home who are looking to get back slowly into exercise.

4 Sets:

  • Air Squat

  • Static Lunges

  • Push up (scaled)

  • Glute Kicks

  • Side Plank Hold

  • Bird Dog

Scroll down for picture demonstration of each exercise.

Simple movements, yet effective. Targets lower body, arms, glutes, core. 

IMG_2512-1.jpg

Air Squat

20 repetitions

How to Air Squat

  1. Stand with your feet hip-width apart. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.

  2. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight in your heels and knees pushed out.

  3. Come down until your thighs are below parallel to the ground, or as far down as you can get them. Make an effort to keep your knees externally rotated (don’t let them fall inward). As you lower down, raise your arms in front of you no higher than parallel to the ground. Make sure to keep your torso upright.


IMG_2516.jpg

Static Lunges

10 repetitions (each leg)

How to Static Lunge

  1. Stand with your feet together and your hands at your sides.

  2. Take a long stride forward with one foot, pointing your knee and foot in the same direction.

  3. Keep your torso upright and your centre of gravity directly above your hips.

  4. Bend your rear leg until your knee almost touches the ground

  5. Push up and transfer your weight to your forward leg while straightening your rear leg. 

  6. Don't let your forward knee move past your toes. 

  7. Allow half your weight to shift to your rear leg as your rear knee bends almost to the ground. 

  8. Repeat.  


Push Up - 10-12 repetitions

How to do a Push Up on kitchen Counter

  1. Face the countertop and place your hands on the edge, roughly shoulder-width apart. Step your feet backward. Lift your heels up so that your body forms a plank. Don’t let your back round or arch.

  2. Lower your chest toward the counter while keeping your elbows in. Then press your body back to starting position. Do as 10-12 reps and rest.


IMG_2521.jpg

Glute Kicks

12 repetitions (each leg)

How to do Glute Kicks at kitchen counter

  1. Stand tall and place your hands on your kitchen counter . Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you.

  2. Let your glutes do all the work. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward.


IMG_2515.jpg

Side Plank Hold

30-60 seconds hold each side

How to Side Plank hold

  1. Lie on your side, tighten your abs and glutes then lift your hips off the floor, your feet and forearms should be holding you up.

  2. Keep abs tight and head in proper alignment.

  3.  Hold for 30-60 seconds then repeat on other side.


IMG_2514-1.jpg

Bird Dog

12 repetitions (each leg)

How to do Bird Dog

  1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.

  2. Pull your abs in to your spine. Opposite arm to opposite leg.

  3. Return to the starting position, placing your hand and knee on the floor.

  4. Do 12 reps each side.


 

Stunning set from OTG Active

IMG_2524.jpg

Be the best version of you