Natasha O’Shan is living her best life in workout clothes. In a new social media post, the influencer shows off her amazing body in a two-piece workout set while hanging out with her best friends. “Lots of hanging out with my best friends, back to beginners, a little ✨dizzy✨ and some awesome girls taking over the world 🧗♀️🚣♀️ making the most of every minute 🥹🪁🏄♀️👩❤️💋👩🦋🐠👧🏼🪸🥖,” she captioned the Instagram photo. How does she approach diet, fitness, and self-care? Here’s everything you need to know about her lifestyle habits.
“On your lower body training days, step it up by incorporating plyometric and explosive exercises to improve your movement,” Natasha wrote in the post. “Plyometric (low ground contact time) and explosive (maximum force per rep) exercises are so effective at helping you move like an athlete – more power, faster muscle fibers, better running economy, stronger bones, less injuries, etc. 🌈🦋 so they’re essential for functional development alongside staples like squats, lunges, and hip hinges.” She went on to reveal her “favourite, more accessible exercises to include on your lower body training days.”
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Snap step-ups and knee drives (10 x 3 per side): “Pause between repetitions if it helps you maintain balance. The key is to *snap* powerfully downward and upward together,” she says.
Multi-directional skater hops (30 seconds x 3): “Stay on your toes to minimize contact time with the ground. Start slow, but once you get the rhythm you’re unstoppable.”
Weight snap step ups and knee drives (8-12 reps x 3 per side): “Same as before, but with the Smith you’re focusing less on stability and instead maximizing power production. Lighter weights are fine, and you want to keep the knee drives under a second,” she says.
Pogo hops to box jumps (30 seconds x 3): “Quick low pogo hops (staying on your toes, without bending your knees too much) into box jumps,” she adds.
Explosive quarter squats (15 x 3): “Full-range barbell squats are awesome, but explosive low-range squats into a calf extension really help with sprinting, acceleration, vertical jump, and being more dynamic,” she says.
Single-leg quick calf raises (10-15 x 3 on each side): “Quick down, quick up. I keep my stationary knee up to minimize knee flexion.”
DB Hang Power Clean (15 x 3): “Quickly extend (push forward) your hips and jump up. If you’re working with a heavier weight, land with a slight bend in your knees,” she says.
Sprints: “Power-intensive sprints of 80% or more (i.e. typically less than 30 seconds) plus 1 minute rest,” she writes.
