Working Out After Kids and June Workout
There are so many challenges to working out once you have kids. Before my little cherubs were born I would run or go to the gym whenever my schedule allowed. And it allowed a lot, because no kids! It also allowed Friday night outings past 8 PM, but that's neither here nor there. Once my little nuggets of joy joined the picture there were suddenly so many factors affecting the small stuff-like making it to the grocery store-that working out was not a high priority!
So what is one supposed to do? I would argue that keeping a baseline level of fitness is required to handle kiddos, they're crawling/walking/running energizer bunnies. And just lifting them into a car seat is equivalent to some sort of power lift. With limited time and increased physical demands, incorporating my kids themselves or their stroller into workouts has been the only way I've been successful. Below is a short HIIT workout sample that we do in our house, but get creative if this one doesn't work for you! What would your kids participate in? Dance parties are also a huge hit with us, and a great way to get cardio in. Try this workout and let me know how it goes for you!
*no children were harmed during this workout, but we do use caution to make sure everyone feels safe with each movement and you should do the same!
Warm up 2 rounds of:
Jumping jacks or high knee marching 30 times
Skipping with exaggerated arms 30 times
Inchworm 20 times (start on hands and feet in a piked position, walk hands out until you reach a plank position, return to start)
Workout 2-3 rounds each:
20 Weighted back squats
20 High five abs
10 Weighted lunges each side
10 Overhead presses
*the little guy just participated when he wanted to, you might need weights and a kiddo:)
Start with feet slightly wider than hip width, with weights or a small child firmly balanced on your shoulders
High five abs: lie flat with feet in the air, lift shoulders off the mat and lower to start.
Overhead press: Start with weights/toddler at shoulder height. Dip at the knees and drive arms up
Sit back like you are reaching for a chair, then press through your heels to return to start.
Lunges: stagger feet, drop back knee straight down toward the ground, push through the front heel to return to start.
End with arms overhead. Squat back to return to start.