Prenatal & Postpartum Articles

Pampering Yourself During Pregnancy

Baby Boot Camp: Outdoor Workout

By Kristen Horler, CEO & Founder of Baby Boot Camp® www.babybootcamp.com

Warmer weather is on the way, and a little sunshine and fresh air will do you and your little one a world of good. Baby Boot Camp’s workout will take you less than 15 minutes to complete—and you get to bring your little one along for the ride. If your baby is happy, double your cardio intervals. When you are ready for a more intense workout, repeat the entire routine a second (or third) time.

Once receiving clearance from your physician to resume exercise (generally six to eight weeks postpartum) perform the following exercises twice a week. Visit our online Fitness Center at www.babybootcamp.com for more fitness tips and video breakdowns of this workout.

Warm-Up: five minutes

Walk at a moderate pace with your shoulders back and hips toward your stroller handle bars to increase your heart rate and prepare your muscles for the workout.

  1. 1. Stroller Lunge

    Place your hands lightly on your stroller handlebar as you step your right foot forward, lowering into a lunge. Return to standing as you step your left foot forward, lowering into a lunge. Keep your knee over your heel as you bring both legs to a 90 degree angle. Repeat for a total of 10 repetitions per leg.

    [CARDIO] 30/60 Intervals: three times
    Interval A: Walk at a short, quick pace for 30 seconds.
    Interval B: Walk for 60 seconds at a slower pace, lengthening your stride.

  2. 2. Triceps Dip

    Set the brake on your stroller and sit on a bench with your little one facing you. Place your hands on either side of your hips. Move your hips away from the bench and lower down slowly until your hips are just below the seat. Push up until your arms are straight and repeat for a total of 12 repetitions.

  3. 3. Push Up

    Walk around to the back of the bench, placing your hands wider than shoulder width apart. Stay your head and hips in a straight line as you lower your chest toward the top of the bench. Push up until your arms are straight. Repeat for a total of 12 repetitions.

    [CARDIO] 60/60 Intervals: three times
    Interval A: Walk at a short, quick pace for 60 seconds.
    Interval B: Walk for 60 seconds at a slower pace, lengthening your stride.

  4. 4. Stroller Sit Up

    Set the brake on your stroller and sit on the ground facing your baby with your feet on either side of the front wheel. Place your finger tips behind your ears lifting your head and shoulders off the ground. Repeat for 10 repetitions.

    *Increase your intensity by adding another 10 repetitions with your arms extended, reaching your finger tips toward your baby.

    [CARDIO] 60/30 Intervals: three times
    Interval A: Walk at a short, quick pace for 60 seconds.
    Interval B: Walk for 30 seconds at a slower pace lengthening your stride.

Cool Down: three minutes

Walk at a slow pace with your wrists straight as you focus on slowing your breathing.

Tips for walking with a stroller: Keep your shoulders back and draw your bellybutton toward your spine as you push the stroller.

If your baby is under six months old, bring along a front carrier. If he becomes unhappy riding in his stroller, you can complete strength moves 1, 2, and 4 as well as all the cardio segments with your baby in the front carrier.

Pampering Yourself During Pregnancy

Kristen Horler is CEO and founder of Baby Boot Camp, offering fitness and nutrition programs for moms. With over 13 years of professional fitness experience, Kristen is a continuing education provider for the American Council on Exercise and author of Baby Boot Camp: The New Mom’s 9-Minute Fitness Solution (Sterling 2010). Sign up for a free class at www.babybootcamp.com.