OTG Activewear

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. 

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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.


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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.


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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.


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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.


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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

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Be the best version of you

Run Better In Just A Few Weeks by Laura Scanlon

Run Better In Just A Few Weeks

Hi guys, 

It is very easy to avoid warming up and cooling down before you exercise but you may be missing out on the benefits while avoiding niggling injuries. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up will also help reduce muscle soreness and reduce your risk of injury. The same positive benefits are with cooling down. The body is warm so it allows you to get deeper with your stretches and also helps bring your heart rate and breathing back to normal. 

Video

In the video below I talk you through 8 exercises that I recommend doing before and after every run. The warm up and cool down routine is tailored towards helping improve your speed, longevity and aids towards avoiding injury. Whether you are new to running or have been pounding the pavement for a while now there is always room to improve. Stick to this routine for a minimum of 30 days and see the difference in your performance.

 

Press play to watch video

Shop the look in the video 

8 Exercises to Imporve your running

 High Knees X 20

Kick Backs X 20

Lunge & Torso Twist X 10 (each leg)

Runners Lunge (hold 30 seconds each leg)

Kneeling Hip Stretch (hold 30 seconds each leg)

Calf Stretch (10 reps each leg)

Glute Stretch (15-30 seconds hold each leg)

Quad Stretch ( 30 seconds hold each leg)

NB. 2 rounds before and after your run. You do not need to do exercises 1+2 (high knees, kick backs) after your run.

Top 5 Tips for Beginner Yoga by Laura Scanlon

Hey guys,  

Ahead of international yoga day this week (July 21st) I wanted to share my top tips for beginner yoga. I am not advanced at yoga but I like to incorporate it into my fitness regime for flexibility and a challenge. 

Benefits of Yoga 

  • Increased flexibility.

  • Increased muscle strength and tone.

  • Improved energy.

  • Cardio and circulatory health.

  • Improved athletic performance.

  • Protection from injury.

  • Promotes happy endorphins.

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Sukhasana Pose

Top Tips 

  1.  Free classes- Most yoga studios offer a free week or at least a couple of sessions before you make any commitment. Avail of this offer, go to as many as you can in the week, try out the variations of the classes and see which one you like most. Each teacher will have a unique style of teaching so see who you feel most comfortable with.

  2. Workshops - Most studios will offer a beginners’ yoga class workshop. I recommend taking part in at least one workshop. The workshops are designed to help you find proper alignment in your body and also help you get comfortable with terms and names before you head to class.

  3. Don't compare - this is a big one and even for me when I go to beginner yoga classes I see women extremely flexible (which I am not) doing these amazing poses. We all have unique strengths and weaknesses so try your best not to compare yourself to the others in the class. The reason you are there is to work on a weakness. 

  4. Go with a partner - bring a friend along and enjoy the new experience together. It will also make the experience less intimidating.

  5. Enjoy - Try your best not to take it too seriously and have fun learning a new type of fitness. 

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Trikonasana Or Triangle Pose

All activewear from OTG Active

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Vrikshasana aka Tree pose

Namaste, 

Laura x