I know many of you work out at home, and I did too for the first year of Silas’ life! I am a gym person though, and love the little break it gives me during the day. The gym is my time, and I am thankful that I am able to afford to go and take that much needed break! I first want to say that I am not a trainer. I have worked out for the past 5 years consistently, and I am working with a trainer online. I was an athlete most of my life, so I know a thing or two by now about lifting and what works for me. Am I a professional? No, and I don’t pretend to be but I know how to get in a good workout at home!
My best friend had a baby a couple of months ago, and wanted something easy to do while her little man was asleep. She hadn’t worked out in some time, and wanted to tone and tighten everything! She is nursing, so we kept this to just strength moves. Doing high intensity workouts while nursing can be difficult and effect your milk supply if you are not eating and drinking enough to compensate for the calories burned. I experienced this with Silas, and I kick myself to this day for not waiting to get back to working out, so learn from my mistakes and listen to your body. Don’t push too soon!
This workout can be done with cardio moves as well, and I will add those in as an option! You can also use your baby as added weight and resistance either in your arms or in a baby carrier. Please be safe, we don’t want anyone dropping their little ones!
Full Body Home Workout
Use your baby, or whatever weight you feel challenged by. My friend used candles until she felt strong enough to move up to weights!
Circuit 1
Do each exercise for 45 seconds with no rest in between the 3 exercises. Complete twice before moving on to second circuit.
· Squats with a Shoulder Press
(great way to incorporate baby)
o Hold weights towards the ceiling with arms at a 90 degree angle with feet hip width apart
o Squat down until hamstrings are parallel with the floor. Like you are going to sit in a chair
o As you go down into the squat press weights towards the ceiling
o Come back up bringing arms down to a starting position
o Repeat
· Lunges with Side Raises
(wearing baby while holding some small weights would be an added challenge)
o Hold weights at sides with palms facing the body
o Step out into a lunge position, careful not to put the knee over the ankle
o As you lower down into the lunge, bring your arms up parallel with your shoulders
o Step back out of the lunge to starting position, bringing arms to your sides
o Do one leg for 45 seconds, switching legs your second time through
· Push-Ups * Modify as needed
· 1 Minute of Cardio – 30 seconds each
1. Jumping Jacks
2. Bicycle Crunches
Circuit 2
· Straight Leg Dead Lift into a Hammer Curl
o Stand with feet a little closer than hip width with weights in hands in front of the body facing the stomach and hip area
o Keep your legs straight but not locked at the knee
o Keep back flat as you slowly reach the weights towards your ankles
o Keep the weights close to the legs on the way down and on the way up
o As you come back up, at the top do a hammer curl to work the bicep
· Sumo Squat with Skull Crushers
o Feet should be placed wider than hip width with Toes pointed out
o Weights over your head with biceps close to your ears and arms fully extended
o As you lower down into a squat, lower the weights towards the back of the head
o As you come out of the squat, bring your arms back up to your starting position
o Keep elbows close together to really isolate the tricep
· Chest Press while Holding a Bridge
o Lay down flat on your back with knees bent and feet by your butt
o Keeping your shoulders on the floor, raise your butt towards the ceiling.
o Hold that position the whole time
o Press weights towards the ceiling, squeezing at the top to work the chest
· 1 Minute of Cardio – 30 seconds each
1. High Knees
2. Plank
Circuit 3
· Supermans
o Lay on stomach with arms stretched out in front of you
o Slowly raise arms and legs towards the ceiling contracting the back and glutes
o Hold for a beat
o Lower back down and Repeat
· Bent Over Rows
o Bend at waist with weights in hand and thumbs pointed towards the ceiling
o Elbows should be facing the back of the room
o Bring weights towards your stomach, keeping elbows close to your sides and pushing towards the back of the room
· Renegade Rows
o Hold weights in your hands
o Get into a plank position.
o While holding the plank position with one arm, do a row with your other arm as described above.
o Switch back and forth
· 1 Minute of Cardio - 30 seconds each
1. Static Squat with Alternating Punches
2. Flutter Kicks
Let me know if you guys give this a shot! I hope you like it! It follows the sequence that I have always loved from Jillian Michaels. Enjoy!