In case you missed it, back in March I shared my new-mom solution for working out: a quick 10-minute routine that includes wearing your newborn. That way it's fast and it keeps your little one happy! The post was such a hit (despite my non-fitness-model poses), that I figured an update was in order. Now that my son is no longer a newborn, he's more interested in "playing" and interacting with us (rather than just napping in the carrier). So today I'm sharing my latest workout solution: a 15-Minute Total Body Workout that includes your little one (if you have one!). If you don't have an infant, no worries! This is still a great way to squeeze in some exercise on your busiest days!
There are 7 exercises here. Perform each exercise for 45 seconds, then rest for 15 seconds before starting the next exercise. Rest for 1 minute at the end of the first circuit. Then repeat the 7 exercises again for one more circuit. Ta-da! 15 Minutes and you're done!
1. Lift Baby Over Head. If you don't have a baby to use, pick up some other weight -- some soup cans, some dumbbells, water bottles, or anything else similar that you have at home. If using something other than a child, perform a biceps curl and a shoulder press (as shown below).
Lift your baby up and down for 45 seconds!
Or, if you don't have baby weight, just use dumbbells to do a biceps curl into a shoulder press (as shown below):
2. Calf Raises (while holding your baby, if applicable!). Just flex your calves and rise up onto your toes. Repeat up and down for 45 seconds.
3. Knee Push-Ups (with your baby on the floor). Spence loves this one!
4. Side-Lying Leg Lifts (on the left side for the first circuit and on the right side for the second circuit). Notice I'm just a mom keepin' it real...with my older boys photo bombing in the background! They just can't stay away when we're on the ground doing exercises. Actually, they often like to join in as well!
5. Crunches (with your baby on your thighs, if applicable!). Spence thinks these are hilarious!
6. Deadlifts (with your baby on the ground in front of you, if applicable!). If you don't have an infant, hold your dumbbells or your soup cans in each hand. Bend forward at the waist with your legs straight and your back straight. Slowly stand back up as you engage your hamstrings and butt. These always leave me feeling sore (in a good way) the next day!
7. Superman (i.e., "Tummy Time" for both you and your infant!). Lie on the ground on your stomach. Raise your arms out in front of you and raise your legs off of the ground at the same time. Hold this position for the entire 45 seconds. This works many different muscles throughout the back of your body!
Looking for other get-fit inspiration? Check out these previous posts:
A Healthy Eating Plan to Get You Back on Track