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Outdoor Interval Workout

Baby Boot Camp Instructor, USA

Follow the steps below for a time-saving outdoor strength and cardio workout. Note: This workout is appropriate for moms who are at least sixteen weeks postpartum.

  • Grab a stopwatch or wristwatch with a second hand so you can time your intervals.
  • Strap your baby securely in your stroller and walk briskly or jog for at least five minutes to warm up. Note: We recommend that you do not start jogging until you are at least four months postpartum.
  • Alternate sixty seconds of the following strength exercises with sixty seconds of jumping jacks: push-ups, triceps dips, alternating reverse lunges, squats, and plank. Be sure to face your child in their stroller throughout these exercises, counting or singing to keep them entertained. 
  • Refer to the Rating of Perceived Exertion (RPE) chart here https://www.babybootcamp.com/blog/2016/02/21/rpe-rate-of-perceived-exertion/ for guidelines on working out at the right intensity. Your RPE for strength intervals should be 4–6. Your RPE for the jumping jack intervals in this chapter should be 6–8.
  • Cool down with gentle walking for two to three minutes. Squeeze your shoulder blades slightly toward each other as you push your stroller to work your upper and mid-back as you cool down.
  • If your baby’s mood is favorable, tack on as many stretches as you have time for at the end of your workout.

Baby Boot Camp's stroller fitness classes cater to moms of all fitness levels: pregnant moms, new moms, and moms with one or more stroller-aged children. Their interval-based classes incorporate cardio, strength, and core for a total body workout. Try your first class free here https://www.babybootcamp.com/mommy-and-me-fitness-exercise-classes-near-me/