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THE LAST-HURRAH WORKOUT: BUNDLE UP THE KIDDOS, GRAB THE STROLLER AND
GET OUTSIDE BEFORE IT’S TOO COLD!
Fresh air is one of the most natural and healthy ways to cleanse those lungs. The fall’s crisp,
cool air can make you feel refreshed and pure as the driven snow—which is certain to be here
in no time. So get outdoors with these great stroller workout tips while you still can. Your kids will see some great sights (read: away from the TV) as they take in the fun of nature (a game of I Spy, anyone?). You can work your muscles as the kids flex their creativity. It’s a win-win!
Begin with a three-minute brisk walk, and in between each set of exercises below, walk or lightly jog for three to five minutes.
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Walking Lunge Have both hands on your stroller and push forward as you bring your body down into a lunge position. Make sure you are not leaning on the stroller at all, just pushing it forward. Bring the back leg forward and repeat on the opposite leg. Repeat this 15 times on each leg. Walk one minute and do the walking lunge set again. Repeat two more times so you do five minutes of walking and three sets of lunges. |
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Bicep Curls and Upright Rows Stop and face your kiddos, position your band under one foot or both (depending on your fitness level; two feet is a little more difficult). Relax your neck and shoulders and pull band up into a bicep curl. Slowly lower and bring arms up into an upright row. Repeat this sequence 15 times. Repeat the sequence of bicep/upright and jumping jacks two more times. |
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Side Kicks Standing in front of your child or behind the stroller, do a mini squat and then kick your leg out to the side. Bring leg back and into a mini squat and repeat on the other leg. Do 20 of each. Do this set three times. |
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Dips and Push-Ups Find a bench or stable tree stump and do one set of dips, then flip your body over for a set of push-ups! Do three sets of 12. |
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Abs and Bicycles
Lie down in front of your stroller and bend your knees. Perform a modified crunch by contracting your abdominals, pull your belly button into your spine and slightly lift your shoulders off the ground. Play peek-a-boo with your baby each repetition! Do 25.
Next, bring your knees to 90 degrees, pull your belly button into your spine and push your lower back into the ground. Perform a single-leg kick out, return to 90 degrees and do the same with the opposite leg. Perform 20 each leg.
Do this set two to three times.
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Side Squats While walking with the stroller, face sideways and squat walk. Do 10 with the lead leg, then face the other way and do 10 with the other leg. Do this exercise three times. |
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Shoulder Presses and Rows Use your band and hold one end of the band with your hand and stabilize the other end with your foot. Push the band up over your head 15 times. Repeat on the other arm. For your rows, use a fence and strap the band around the fence. Step back to a comfortable tension and pull with both arms while your neck and shoulders are relaxed. Do this exercise 15 times. Repeat both two to three times. |
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Plié Squats or Step-Ups If you have access to a bench, put one leg up on the bench and push your body up so the other leg is on the bench. Keep the starting leg up and step back down while holding your core tight and back straight. Do 10 reps and switch legs. If you do not have a bench, perform 10 plié squats, 10 pulses and 10 plié squats. Repeat this set three times. |
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Before you know it, your kids will want to exercise with you as they see you working hard and being healthy. Introduce your children to fitness at a young age and reduce the obesity rate in our country. Run, play and laugh with your kids—and get fit in the process!
For more family fitness tips workouts and mama info, visit Mommy-Moves! at www.mommy-moves.com.
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