Workout Mini-Programs for Mommies

From Wendy Novotny, this week’s speaker.

(Psst! You can check out her website at www.wendynovotny.com or follow her on Twitter.)

STROLLER

  • Power walk the entire mall one way, then turn around and do it again the other way
  • Stop and do 20 walking lunges
  • Repeat as many times as you can
  • Time yourself for the first two laps, then try to beat your time by at least a second.

PARK

  • Walking lunge x 10
  • Step-ups on the park bench (left leg) x 10
  • Step-ups on the park bench (right leg) x 10
  • Push-ups on bench (keep arms wider than shoulders) x 10
  • Tricep dips on bench (weight in palms of hands, bum close to bench, chest proud, shoulders down) x 10
  • Run up the play structure and down the slide x 5 – FAST!
  • Repeat as many times as you can

HOME

  • Squats onto the kitchen chair x 10
  • Push-ups from knees (try doing this over your baby and give kisses) x 10
  • Knees up on bottom step (left leg) x 10
  • Knees up on bottom step (right leg) x 10
  • Tricep dips on bottom step x 10
  • Rows with baby or weights or band x 10
  • Plank – hold it for 30 seconds and try to add 5 seconds/week up to 60 seconds total
  • Each time you walk through a doorway, reset your posture – bring your belly button into your spine and give your kegels a clench

IN THE CAR

  • Every time you’re waiting at a red light, hold your kegels until the light changes to green
  • Keep the backs of your shoulders against the seat

Hope this leaves you informed + inspired… I love knowing that every (tiny) bit counts!

– Lindsay

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