A 16 Minute At-Home Workout to Get Back to Pre-Preganancy Shape
(Note: This post was originally published in January 2013 and has now been updated.)
A couple of summers ago, I attended some workout classes in my home town of Stony Plain, Alberta called “Workout in the Park”. They were absolutely fantastic because they were held outside near a park where my 3 year old could play while I got a quick but intense workout in. The genius behind this class was Jenna, and I’ve asked her to share some of her wisdom with us as part of my Healthy Mommy Challenge. She knows exactly what moms need to work around in order to get fit (kids! she has four!) and she’s graciously sharing a great at-home workout routine with us today. I encourage you to visit Jenna’s Facebook Page – she’ll inspire you, and you can learn all of the details of her Workout In The Park classes starting THIS WEEK – June 23, 2015! – Christina
When I had my first baby I soon realized that my freedom to get to the gym was now hindered by naps, feedings and play dates. My ability to get a workout in, or a morning Zumba class, was now a difficult and expensive task. Yet I had these extra pounds left over from nine months of ‘eating for two’.
There are great ‘Mommy-Baby’ classes at local fitness facilities that have childcare for older children. However it came at a cost and the effort and motivation to get out of the house was sometimes low. I needed to bring my old days of working out to my own home, my new schedule and new way of life. As I trainer I had the knowledge to build training sessions that would get the same workout as at the gym but without the hassle of packing diaper bags, strollers and snacks.
Within months, my at-home workouts, three to four days a week, paired with a healthy diet paid off – I was back to pre-pregnancy shape. During this time I also started my ‘Busy Mums, Little Bums’ program, helping other Mom’s lose the baby weight in the convenience of their own homes.
Now it’s your turn. Find some time when the kids are occupied, put on your workout clothes (pajama pants will do!) and have a water bottle on hand. Note: feel free to stop to wipe a nose, kiss a hurt knee or shush a baby back to sleep.
What you will need:
A timer of some sort (oven, iPhone, stopwatch will work)
What to do:
1. Start by warming up with 10 sets of stairs (up and down is one). Explode up the stairs at a jog or run and walk down holding on to the railing.
2. Start your timer and do 1 minute of each exercise WITH NO stopping. You may slow down, but keep moving! Remember, when it starts getting uncomfortable, those are the reps that count the most. Take a short 15-30 second break between each exercise. Break for 1-2 minutes for water after each set of four exercises.
Lateral Burpees – Okay this is a tough one, but let’s do it first and get it over with. Start with feet shoulder width apart. Squat down like a frog touching the ground on either side of your hands. Jump your feet out to one side and back into the middle. Stand up with a jump, reaching for the ceiling. Repeat on the other side. An easier alternative is burpees, either jump or step your feet out towards the back instead of the side.
Pushups – I know you’re saying, yeah right! But yes, YOU CAN do a pushup. Although a pushup on the ground may not be feasible just yet, try one with your hands raised on a higher surface – the counter, a coffee table, or a stair. Keep these principles in mind – the higher your hands, the easier the pushup and always maintain a straight body from shoulders to heels. Start high and work your way down; in no time you’ll be doing pushups on the ground, with little ones climbing on your back.
Jump Squats – Start with feet a little more than shoulder width apart. Squat down as if sitting in a chair. Explode upwards, jumping as you extend your legs. Land with bent knees going right into your next squat. For an easier alternative, eliminate the jump. When doing squats be sure your knees are always behind your toes, not in front.
Reverse Lunge with Front Kick – Start with feet shoulder width apart. Take a large step backwards, bending both knees into a lunge. Back knee should be an inch above the ground, front knee at ninety degrees, not over your front toes. Bring your back foot forward kicking the air in front and lower down. Repeat on the other leg. Remember to use your arms for balance.
Repeat this four times for a total of 16 minutes of exercise.
3. Cool down with abdominal exercises and/or light stretching.
In order to be successful with working out at home remember to: set goals, write them down and review frequently, record your workouts in a journal to track progress, set time aside and plan your workouts (otherwise there never will be time) and pair exercise with a healthy diet.
Attention DIY Mommy fans in the Stony Plain, Alberta area: I will be offering my annual 10 Week Workout in the Park this June 2015 – a painful, but quick, full body toning, 45 minute workout. The best part is you can bring your little ones with you so no hassle finding childcare.
For more information about at home workouts, in home personal training, or any questions you may have, please contact me via email at effectualfitness(at)live.ca or on Facebook: Effectual Fitness.
If it doesn’t challenge you, it doesn’t change you.
Jenna Hobbs, BPE
Photo credit:Hobbs Photography