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Mommy and Me Workouts: No Gym Required!

Mommy and Me Workouts: No Gym Required!

Happy Mother’s Day to all of our Musclestache moms out there!  We know being a mom is the hardest job out there and thank you for everything you do!  In honor of Mother’s Day, we wanted to gift you with a workout you can do at home with your sweet babe in a matter of minutes!

New Mom = No Time for Gym

A lot of us come up with excuses for taking time away from the gym, but none is more legitimate than finding the balance once a new baby enters the picture.  As a new mom, it’s important to find a daily schedule that serves both yourself as well as your little one, and exercise can be a great way to create some daily self-care.  Exercise routines can also incorporate working out with your baby at home!

Before you begin, make sure your baby is safe and old enough to hold his/her neck up on their own; in addition, before performing any exercise make sure you are cleared by your doctor!  Warm up with some light stretching and get your blood pumping!

HIIT Cardio

HIIT stands for high intensity interval training.  This type of workout involves short bursts of high intensity followed by a recovery period. HIIT workouts are a great way to maximize exercise efforts with limited time (that fits into a new mom’s schedule). Strap your baby In his/her stroller, tie up your running shoes, and follow this HIIT run to get a great workout in just 20 minutes:

  • 2-minute slow jog
  • 2-minute jog
  • 1-minute walk
  • 2-minute moderate run
  • 1-minute walk
  • 2-minute run
  • 1-minute walk
  • 2-minute hard run
  • 2-minute walk
  • 3-minute hard run
  • 2-minute walk

Strength Training

In addition to cardio, strength training is essential for a well-rounded workout routine.  Many body weight exercises can be maximized by adding weight (usually) in the form of a dumbbell, kettlebell, or barbell, but involving your 15-lb baby can be a great alternative!  Try this at home workout with your baby!

Every minute on the minute alternate through the following exercises.  Once you complete 10 reps of each exercise the remaining time prior to the next minute is rest.  Continue rotating through each exercise for 16 minutes:

  • 10 thrusters
    • Stand with your baby in front of your chest, and squat down. Keep your knees wide apart and your heels down. Lower until your thighs are at least parallel with the ground. Drive up through your heels using your quads and glutes. Maintain that momentum as you come to the top of the squat and use it to help you’re your baby straight up until your arms are locked out. Then bring your baby back down to your chest to complete one rep.
  • 10 push ups
    • Put your baby on his/her back on the ground and position yourself over the top. Position your hands shoulder-width apart. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body when you reach the bottom give your baby a quick kiss and push your body back up. Make sure to keep your core and glutes engaged through the whole movement so your body moves in one motion. If you’re not able to go from your toes – put your knees on the ground to assist.
  • 10 reverse crunches
    • Lie on your back with your baby on your chest. Bend your knees, bringing them in to your chest. Rest your baby on your shins, holding her hands and then lift them up so that your shins and your baby are parallel to the ground. Your thighs should be at a 90-degree angle to your torso. Contract and engage your abs and lower your shins (and your baby) so that your feet are slightly off the ground. Hold for a moment, then lift your shins up so that they (and the baby) are parallel to the ground again.
  • 10 glut bridges
    • Lie down on your back with knees bent and feet flat on the floor; place Baby on your hips, holding him with both hands. Curl tailbone up off the floor, and lift hips as high as you can; hold, squeezing your butt muscles. Lower back down to starting position, aiming to place one vertebra at a time onto the ground.

Do you work out with your baby at home?  Talk to us on social media to share your favorite moves! Happy Mother’s Day to all moms out there and thank you for everything you do!