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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

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

 

 

5 reasons you should workout today by Laura Scanlon

We all have those days were motivation is at an all time low and you are just feeling straight up lazy. Well I can give you 5 reasons why you should not sit on the couch after work today and why you should get up, get out and move.

  1. "you dont know what exercise to do" - Well that is NO excuse, try this workout, all you need is your body, space and a skipping rope. (always warm up first)
  • 20 Air squat
  • 20 Lateral lunges
  • 30 Mountain climbers (fast)
  • 15 Sit ups
  • 100 skips
  • X 5 Rounds

And G0...........:) (check my videos section for lots more exercise ideas).

2. You will sleep better tonight - there is no denying that after a hard days work and a serious sweat session you end up sleeping like a baby, unless of course you have a baby and that I cant help you with :D

3. Endorphins - oh please tell me you know what I am talking about? Exercise can literally take you from stressful and down to alive and kicking. GO FOR THE RUN

4. Be a role model- your friend might be feeling the very same as you so why don't you be the motivator for you both. Meet in the park for a HIIT session, a run or go to a yoga class. I know I always get motivated training with a buddy. Be the motivator.

5. You will feel bad if you don't - and probably end up binge eating. Do not go to bed and wake up feeling regretful. Your body will thank you for it. GO EXERCISE

 

Laura xx