Happy Friday!
It has been a while since I posted an honest to goodness, just get out there and do it workout. SO, in honor of the start of summer, put your kiddos in their stroller, grab some snacks for them and a towel and water for you and get outside for a great full body workout! *(if you have and infant, you might want to stick your front pack carrier in as well)
Want to take this workout with you? There is a link to a downloadable PDF at the bottom, enjoy!
Find your favorite walking path or long straight away. Its great if you don’t have to stop for stop lights, traffic etc. (If you happen to live in Marin County…this workout is timed perfectly for the trail and Blackie’s Pasture.)
Start: Give the kids a juice box and a snack trap of organic crackers and you are on your way!
10 Minute Warm up: Start with a brisk walk. Even if it is warm outside, it is important if you still warm up your muscles.
Strength Break #1
10 Squats: Think about sitting back in a chair
10 Lunges: (on 1 side): Take a long stance, longer than you think you need. Lower your back knee to the ground, return to standing
10 Squats
10 Lunges (on the other leg)
5 minutes Cardio: Alternate 1 min of walking with 1 min of jogging (Or walk or jog the whole 5 mins)Strength Break #2
(If there happens to be a bench or a low wall near by- great! If not, spread out your towel and do these on the ground)
10 Wall or Modified Pushups: Place hands wider than shoulder width and tilt fingers in slightly. Keep abs engaged and lower upper body down. Can be done with hands on a wall, bench or even a tree! Or on knees if you are on the ground.
20 Seated Abdominal Rotations: Sit on bench, wall or ground and recline back just until you feel a little tension on your abs. Be sure you are pulling your abs in towards your spine. Imagine holding a ball in your hands and twist your torso rotating the ball from hip to hip
Repeat both exercises again
(If you need to turn around, do so now)
7 minutes Cario: Walk for 2min, jog for 90 sec, walk for 2 min, jog for 90 sec (or walk or jog the whole 7 mins)
Strength Break #3
Stroller Push and Pulls: Squat down and hold the handlebars of your stroller (if your kids are getting squirrely, you can stand if front of them, hold the tray and make silly faces while you do this). Push the stroller as far from you as you can maintaining your squat, then pull in to you actively squeezing your shoulder blades together behind you.
Kiddo Lifts: If your child has fallen asleep, by all means do not take him out of the stroller, do this without the added weight of your child! If they are getting antsy like mine are at this point, pick them up. If you child has head control (ie not an infant), hold them under the arms facing you (if they are an infant, put them in the front pack). Stand with your feet wide and toes pointed to the side, squat down (like a ballet plie) and as you stand up lift your child over your head. Repeat this 5-10 times (depending on the weight of your child!). If your child is in the front pack, just do the plie squats and kiss that sweet little head
5 minutes Cardio: Walk or Jog for 5 mins; If you child is screaming at the idea of being put back in the stroller- run! If you put your baby in the front pack in the above exercise, just keep them there for the walk back to your car.
5 minute Parking Lot Yoga Cool Down: Open the doors to let your car cool down. Either leave your child in their stroller next to you (put on the break) or put them in their carseat with a new snack! Leave the car doors open!)
Tail Gate Lunges: Place 1 foot on the back bumper of your car. Lunge into the car and reach both arms up to the sky, hold for 20 seconds. Alternate legs.
Cat and Cow: Bend forward and place both hands on the open trunk, or back of the SUV, round your back pulling your belly button to your spine and drop your head. Then raise your head, pull back your shoulders and arch your back slightly.
Calf Stretch: Lunge forward and put both hands on the car. Push your back heel into the ground with a straight leg. Alternate legs
Arm Circles: Stand up raise arms out to the side and over head, bring hands together and lower in front of your body, swing arms down and circle back up over head again. Repeat 5 times.
Want to take this workout with you on the trail?? Download the PDF here!
Need some new tunes for your workout? Check my favorite playlist here!
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