Working on your fitness

James St Stretch and Sweat – At Home

Carrie called it, shopping is cardio – skipping between boutiques and running up and down James St can indeed be a workout. In an effort to make the James St cardio session a more well-rounded workout, we turned to local trainer Olia Burtaev for a customised James St routine to compliment the regular cardio shopping activities.

A former Australian Synchronised Swimming Olympian with a University degree in Sports Science, Olia has 10 plus years’ experience in the health and fitness industry and now is a trainer at The Calile Hotel’s, The Gymnasium. 

With her background, strength and flexibility are a signature of Olia’s training and the basis of her custom James St Stretch and Sweat Workout.

So, don your activewear, clear a 2 x 2m space and hit play on your go-to workout tunes and get stretchy with us…



Designed to release tension and improve flexibility, these can be done at your own pace. Work on you, for you – the perfect way to start or finish the day.

Take deep breaths through each of the following movements and focus on feeling your muscles and where you hold tension in each position. These are to be done at your own pace, in your own time, in the comfort of your home or wherever you choose.

Please modify if you have any injuries and always listen to your body.

Stretch 1: Pike Roll Down

Repeat: 8 – 10 times

Movement: Start standing, tuck your chin and gently roll your spine down one vertebra at a time leading with the head and shoulders. Bend down as far as you can, hold your calves and feel your hamstrings tighten. Slowly roll back up one vertebra at a time, lifting your head as the last movement.


Stretch 2: Shoulder Windmill Rotations

Repeat: 8 – 10 times

Movement: Rotating your arms, gently draw a big circle up, around and back. Reverse the motion and return to the start.

Note: This movement is ideal for those that sit at a desk or computer all day. This movement can be done holding a towel or belt. For any shoulder injuries, do not lift the arms, just perform shoulder movements without a towel or belt.


Stretch 3: Side Lunge

Repeat: 8 – 10 times (each leg)

Movement: Start standing feet hip-width apart. Open and release your hip flexors by gently taking a wide step to the left. Bend your left knee as you push your hips back. Keep both feet flat on the floor throughout the lunge. Push off your left leg and return to standing. Feel the stretch through your hips and adductors (inner thighs). Alternate legs until the set is complete.


Stretch 4: Static Hold Childs Pose

Hold: 10 – 12 counts

Movement: Start in a kneeling position, spread knees wide and sink hips to your heels as you exhale. Extend arms forward and gently place your forehead on the ground. Feel your whole body engage in this stretch.

Note: One of Olia’s personal favourites!




A mix of flexibility and strength. Try this sequence at home and find your flexibility as you progress in each exercise – you’ll be feeling the burn in no time.


Move 1: Around the World

Repeat: 10 – 12 times

Movement: Stand straight with feet shoulder-width apart. Arms bent and supporting the back of your head, slowly complete a full-body circle rotating down to the right, centre and up to the left.


Move 2: Lunge Kicks with Progression

Repeat: 10 – 12 times (each leg)

Movement: Start with your feet together, step back with your right leg and lunge. As you come up kick your right leg up. Return to the starting position and keep alternating legs until the set is complete.


Move 3: Side Lunge w/ Progression

Repeat: 10 – 12 times (each leg)

Movement: Start standing tall with feet parallel and shoulder-width apart. Back straight and weight on your heels, take a big step to the side ensuring you keep your torso as upright as possible, lower until your knee on the leading leg is bent at 90-degrees, keeping your trailing leg straight.  From the side lunge position, gently centre yourself and move to a squat position, and then into a side lunge on the other side. Keep alternating side lunges until the set is complete.


Move 4: Pike to Plank

Repeat: 10 – 12 reps

Movement: Start standing and gently roll your spine leading with the head and shoulders until your hands are on the ground in front of you. From the pike position walk your hands forward to a straight plank position (on hands). Hold, then walk your hands back to pike and roll up slowly. Repeat.


Move 5: Core Conditioning + Flexibility

Repeat: 10 – 12 reps (each leg)

Movement:  Start lying down on your back with your arms by your sides. Engage your abs and keep your lower back flat against the floor. From here lift both legs up to about 45-degree angle from the floor, keeping them as straight as you can. Then scissor kick by lowering one leg towards the floor as you lift the other leg over your hips. Engaging your core lift your head and shoulders off the floor and grab each leg as it scissors kicks up. Keep alternating legs until the set is complete.

Note: For any neck or lower back injuries, modify the movement and place your head on the floor.


Repeat the entire workout a second time! 


To learn more about Olia and her approach to fitness – read our recent community conversation with her here.

Posted on

January 13, 2021