workout

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

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

Not feeling so summer ready? by Laura Scanlon

Summer is just around the corner and if your fitness regime hasn't exactly gone to plan over the last few months it's not too late to start making some changes. Life can get in the way of exercise, whether it's work related or family related, but that doesn't mean you need to neglect all areas of health. Here are my top tips for you to add into your life now.

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Fit Tips

 

 

 

  •  Cut the crap - stop eating sugary snacks, just stop. I know what it is like to have a serious sweet tooth but genuinely you will feel so much better for saying no. Keep an apple in your bag every day also nuts & seeds. Protein balls are sold in almost every coffee shop I go to so swap the muffin for a protein ball on your coffee break.

 

  • Water, water, water - up your water intake and cut out sugary drinks. Your skin will thank you and so will your waistline. Save yourself from unnecessary empty calories. 

 

  • Hangover food - cut back on the cheat days and hangover cravings. Lets be honest with ourselves, if you haven't been hitting the gym but hitting the dancefloor at the weekends whilst over indulging on alcoholic beverages then technically you are not eligible for a cheat day. Instead opt for scrambled eggs, avocado and bacon. Yum!

 

  • Go easy on yourself - life happens and although your intentions may have been to exercise 5 days a week and that just didnt happens for whatever reasons, don't dwell on it. Move forward with a positive attitude and make healthier changes going forward. Leave the past behind.

 

  • Do not diet - I am a firm believer that you can have everything in moderation once you are exercising at a good level at least 3-4 days a week. One thing I am not a firm believer in is dieting. There are no quick fixes but if you implement the points above you will start to see changes. Dieting only tricks the body and mind for a short period and usually ends up in weight gain when you fall off the bandwagon.

Its never too late to make healthy changes, 

 

Laura xx

 

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