bodyweight

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

Anywhere, Anytime workout by Laura Scanlon

Hey guys,

Bodyweight workouts can be very effective. They challenge the cardiovascular system while still encouraging muscle strength development.

This workout is a winner when you have little time and with no equipment needed. I choose the beach after a run to do this workout but you can use the gym or the comfort of your own home.

The Workout:

What you need: space, a stopwatch, water, towel

7 exercises - 7 minutes - 15/30 seconds between exercises.

X3 Rounds = 21 minutes of work.

Exercise 1.

Curtsey Lunge : 1 minute

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.

  • Make sure your front knee is aligned with your front ankle.

  • Return to standing, and switch sides to complete one rep.

  • REST 15/30 SECONDS

Exercise 2.

Burpee : 1 minute

  • Put your hands on the ground.

  • Jump your feet back to a push-up position. (Lower your knees, if needed.)

  • Do a push-up (advanced)

  • Jump your feet back to the starting position, and then jump with your hands in the air.

  • REST 15/30 SECONDS


Exercise 3.

Back Lunge Into High knee : 1 minute

  • Step your left leg back and bend both knees to lower your body into a lunge.

  • In one motion, press through your right heel to stand, raising your left knee in front of you to hip height.

  • Pause, then lower back to start.

  • REST 15/30 SECONDS

EXERCISE 4.

MOUNTAIN CLIMBERS: 1 minute

  • Start in a plank position with arms and legs long.

  • Beginning in a solid plank is the key to proper form and good results in the Mountain Climber.

  • Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.

  • Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.

  • alternate sides.

  • REST 15/30 SECONDS

Exercise 5.

JUMP CRISS CROSS SQUAT: 1 minute

  • Stand with feet a little wider than shoulder-width apart

  • Squat down.

  • As you come up out of the squat criss-cross your feet in the air.

  • Immediately spread your feet apart again to prepare for the next squat. This completes one rep.

  • REST 15/30 SECONDS

Exercise 6.

STRAIGHT ARM GLUTE BRIDGE: 1 minute

  • lift your hip and guide it forward until your body is in the horizontal.

  • hold the position for a few seconds with stretched out arms.

  • afterwards, bring the hip back down without touching the ground.

  • lift and lower the hip several times, hold the position a bit every time.

  • REST 15/30 SECONDS

Exercise 7.

PLANK HOLD : 1 Minute

  • Get into plank position by supporting your body weight on your hands and toes.

  • Hands should be placed directly under your shoulders.

  • Keep your abdominals contracted and your back straight, eyes ahead of you.

  • Hold this position

Back to college fit tips by Laura Scanlon

So it is that time of the year again. Summer is slowly coming to an end and college is looming. Whether you are an active or kinda active person we all know that college deadlines can mean that our exercise may suffer. But it is vital to remember that in order to keep your sanity during the long winter months exercise and healthy food choices will be your holy grail on keeping a clear mind. Also as the saying goes "summer bodies are made in the winter" so preperation for next summer's bikini doesn't have to be last minute dot com come next May ;)

I have been there before, I spent 5 years in college and although I myself have fallen off the bandwagon it's important not to be so hard on yourself and that exercise should become part of your routine and not a chore. 

  1. Food prep: it saves money and keeps you on track. It is very easy to just go to the canteen and get a roll each day but this wont do your waist line any favours or your mood. Clean eating is vital for your body & mind. Make a large pot of vegetable soup & heat it up in college, or chicken breasts with brown rice. The internet is full of easy wholesome recipes that can be used for food preparation each week.
  2. Join the college gym: it is usually allot cheaper than your average gym so invest in your health
  3. Schedule your gym session into your timetable. That 2 hour period you have off twice a week, use it for a 30 minute sweat session instead of dosing around.
  4. Even doing 10 or 15 minutes of a super-intense workout, like sprints on the treadmill, is a great place to start if you don't have enough time #noexcuses
  5. If you have readings to do, do it on the exercise bike. Kill two birds with one stone ;)
  6. Try one of my at home bodyweight workouts. Get up that few minutes earlier and start moving. You will be full of energy for the day and you won't have to think about it for the rest of the day.
  7. Drink plenty of water throughout the day, cut out the fizzy drinks.
  8. Swap the mars bar for a protein bar or better still make some protein balls that will last you a few days at home. So many accessible recipes online.
  9. Invest in a skipping rope. They are so cheap and if the gym is just not for you then get skipping mixed with some squats and lunges. Awesome!!
  10. Take study breaks and get some fresh air by taking a brisk walk, you will come back refreshed with more energy.
  11. Invest in vitamins, I take vitamin C, vitamin B12, omega 3 & magnesium. Always ask your doctor first what is right for you personally.
  12. Get enough sleep, nothing worse than having a bad routine at night time. Read a book instead of looking through Instagram. The less light the better in order for the body to wind down.

Try 5 sets of:

Bodyweight Squats @ 20 reps

Bodyweight Lunges @ 20 reps

100 Skips

Little rest

Remember that being your own motivation is the best kind of self gratification. Set yourself small goals and try your best to stick to them and if you fall off the bandwagon it's ok, just acknowledge why and pick yourself back up. We are all human after all so don't be so hard on yourself. Anything is possible so best of luck with the college year ahead :)

Laura x