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Take it out!

By Kristen Horler, CEO & Founder of Baby Boot Camp

The weather is improving and we’re all excited to get outside! With summer weather approaching fast, a little sunshine and fresh air will do you (and your little one) a world of good. Our stroller-based interval workout will take you 15-20 minutes to complete, (not including warm-up and cool down).

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If your baby is happy in her stroller, double your cardio intervals or increase to a walk / jog interval if you are over sixteen weeks postpartum. When you are ready for a more intense workout, repeat the entire routine a second (or third) time. Once receiving clearance from your physician to resume exercise (generally six to eight weeks postpartum) you can perform the following exercises two to three times a week.

Warm-Up: five minutes
Walk at a moderate pace with your shoulders back and hips toward your stroller handle bars to increase your heart rate and prepare your muscles for the workout.
Stroller Lunge
Place your hands lightly on your stroller handlebar as you step your right foot forward, lowering into a lunge. Return to standing as you step your left foot forward, lowering into a lunge.  Keep your knee over your heel as you bring both legs to a 90 degree angle. Repeat for a total of 10 repetitions per leg.

[CARDIO] 30/60 Intervals: three times
Interval A: Walk at a short, quick pace for 30 seconds.
Interval B: Walk for 60 seconds at a slower pace, lengthening your stride.

Triceps Dip
Set the brake on your stroller and sit on a bench with your baby facing you. Place your hands on either side of your hips. Move your hips away from the bench and lower down slowly until your hips are just below the seat. Push up until your arms are straight and repeat for a total of 12 repetitions.

Push Up
Walk around to the backside of the bench, placing your hands wider than shoulder width apart. Stay in one line from your head to your hips as you lower your chest towards the back of the bench. Push up until your arms are straight. Repeat for a total of 12 repetitions.

[CARDIO] 60/60 Intervals: three times
Interval A: Walk at a short, quick pace for 60 seconds.
Interval B: Walk for 60 seconds at a slower pace lengthening your stride.

Stroller Sit Up
Set the brake on your stroller and sit on the ground facing your baby with your feet on either side of the front wheel. Place your finger tips behind your ears lifting your head and shoulders off the ground. Repeat for 10 repetitions.
*Increase your intensity by adding another 10 repetitions with your arms extended, reaching your finger tips towards your baby.

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[CARDIO] 60/30 Intervals: three times
Interval A: Walk at a short, quick pace for 60 seconds.
Interval B: Walk for 30 seconds at a slower pace lengthening your stride.

Cool Down: three minutes
Walk at a slow pace with your wrists straight as you focus on slowing your breathing.

Tips for walking with a stroller:

  1. Keep your shoulders back and draw your bellybutton toward your spine as you push the stroller.
  2. If your baby is under six months old, bring a front carrier with you.  If he becomes unhappy riding in his stroller, you can complete strength moves 1, 2, and 4 as well as all the cardio segments with your baby in the front carrier.
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Kristen Horler is CEO and founder of Baby Boot Camp, offering prenatal and postpartum fitness and nutrition program for women. 
With over 12 years of professional fitness experience, Kristen is a continuing education provider for the American Council on Exercise and author of Baby Boot Camp: The New Mom’s 9-Minute Fitness Solution (Sterling 2010). 
For more information visit babybootcamp.com
Mountain Buggy terrain is the official jogging stroller for Baby Boot Camp.

 

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