At the beginning of the year, I took on a new exercise and diet regimen that consisted of me going to the gym 5 times a week. It was working out well for me, and then my husband got a new job. Gone were the early mornings “me time” workouts. I could only squeeze in about 3 times a week, and even that was pushing it.
New and seasoned moms often face a ton of hurdles when they want to get fit. Whether it is sleep deprivation and unpredictable infant schedules or a demanding home and professional life, trying to find a little time to workout can oftentimes be difficult muster. Since our “me” time is often short as a mom, trying to exercise and be with our kids sometimes becomes a tug-o-war. Uniting the two, you can get bonding time in alongside an excellent workout.
I started walking with the little kids to make up for my loss of days at the gym. At first I was using a tandem Graco Duo Glider stroller but it was starting to get difficult to push any faster than a moderate pace. I needed something more that’s when I found a used double running stroller on my local online garage sale site.
It was perfect. It was lightweight and smooth to push. I was able to get a little jogging even in with it. I combined the cardio of walking/jogging with a little bit of strength training for a full body workout. So, I came up with this stroller workout to share with all the busy moms who just can’t get time away to workout.
What to Bring: To do this workout, you will need a water bottle, stroller, upbeat music on your iPod (music that is 120-150 bpm will give you a good walking/jogging pace), a mat or thick towel for pushup and abdominal work. Don’t forget the sunscreen for you and baby.
Instructions: Begin slowly, so you don’t overdo it. Each of the following exercises will be separated by 5 to 6 minutes of walking or jogging with the stroller. With each exercise, start with one set of 15 repetitions, 2-3 times a week. Aim to work up to three sets of 15 repetitions, 3-5 times a week.
Warm up: Warm up by walking at an easy pace for 5 minutes. When pushing a stroller, remember to keep your chest up and out and your shoulders down and back and. Hold your abs tight while your elbows are slightly bent.
Interval 1: Perform a brisk walk (faster than your warmup walk) for 5 minutes.
Lunges: Stand behind the locked stroller. Place your hands on the handlebar about shoulder-width apart. Lunge forward with the first leg, landing on the heel, then forefoot. Lower your body by bending the knee and hip of the front leg until knee of rear leg is almost touching the ground. Return to original standing position. Repeat by alternating lunge with the other leg. See proper form HERE.
Interval 2: Perform 30 seconds of jogging, followed by 1 minute of walking. Repeat 4 times.
Squats: Stand behind the locked stroller with your hands on the handlebar about shoulder-width apart. Start with your feet and knees forward. Squat down by bending hips backwards while letting your knees bend forward, like you are going to sit in a chair. Keep your back straight and knees and toes pointed same direction. Lower yourself down until your thighs are parallel to the ground. Squeeze your behind and come back to the original standing position. See proper form HERE.
Interval 3: Perform a brisk walk (faster than your warmup walk) for 5 minutes.
Burpees: Start by standing straight with arms to sides beside the stroller. Bend over and squat down, placing your hands on the ground a little wider than shoulder width. While in this position, kick both legs back behind you. Land down on your forefeet with your body in a plank position. Holding your upper body in place, pull your legs forward and under your body, returning your feet to the original position. Stand up to the original standing posture. See proper form HERE.
Interval 4: Perform 45 seconds of jogging, followed by 45 minute of walking. Repeat 4 times.
Stroller Standing Row: Stand behind the unlocked stroller with your hands on the handlebar about shoulder-width apart. Step back away from the stroller, while still holding the handlebar, until your arms are straight and parallel to the ground. Stand up straight and pull the stroller towards you, squeezing your shoulder blades together, until the handlebar touches you. Push the stroller away from you until your arms are straight, and your shoulders are stretched forward. Repeat.
Interval 5: Perform a brisk walk (faster than your warmup walk) for 5 minutes.
Push-ups: Find a grassy area to spread out your mat or thick towel. Lie on your stomach on your mat or towel with your hands a little wider than shoulder width apart. Raise body up off the ground by straightening the arms while your body remains in a straight line. Slowly lower your body to the floor by bending arms. Push your body back up until your arms are straight. Repeat. See proper form HERE.
Interval 6: Perform 1 minute of jogging, followed by 1 minute of walking. Repeat 3 times.
Abdominals: Find a grassy area to spread out your mat or thick towel. Lie on your back with hands to your sides. At the same time, raise both knees and body your until hips and knees are bent. Return to the starting lying position with your waist, hips and knees fully extended on the ground. Repeat. See proper form HERE.
Cool Down: Cool down by walking at an easy pace for 5 minutes. Concentrate on slowing the breath and gentle (walking) stretches.
