Rainy Day Workout
Taking It Indoors
Dressed in your active wear and ready to head outdoors to PhitKit Mums and Bubs - Pram Fit, but the weather has different ideas... What to do? Plan B of course!
Put your favourite workout music on and start warming up.
Note: Jogging on the spot, instead of running outdoors, is the perfect alternative to raise the heart rate and get warmed-up. Try 30 seconds slow jog on the spot followed by 30 seconds fast x 5 rounds = 5 minute. That will definitely raise your heart rate and have you peeling off your hoodie!
Now that you have warmed up, it's time to hit your workout.
The workout is a full body workout requiring no equipment.
Set a timer to go off every 30 seconds. During the 30 second interval you'll perform as many reps as possible of the first bodyweight exercise, followed by the 30 second cardio burn exercise, repeat this sequence for 5 rounds.
For example the workout formate looks like this:
a) Air Squats x 30 seconds / Butt Kicks x 30 seconds x 5 Rounds
b) Tricep Dips x 30 seconds / High Knees x 30 seconds x 5 Rounds
and so on..
FEELING LIKE: "I'm a little tied, but I'm ready to workout - lets do it"
Air Squats x 30 seconds / Butt Kicks x 30 seconds / Rest x 30 seconds
repeat for 5 Rounds then continue onto the next bodyweight exercise and so on.
FEELING LIKE: "I've had plenty of sleep and ready to kick some butt"
Air Squats x 30 seconds / Butt Kicks x 30 seconds (no rest!)
Repeat for 5 Rounds then continue onto the next bodyweight exercise without a rest!
** Squats - Remember - for mums less than 6 months postpartum and mums with any pelvic floor concerns, perform Narrow Squats (where you keep your feet together), no bounce at the bottom of the squat and EXHALE AS YOU EXERT, that is breath out as you stand up out of the squat
** High Knees and Butt Kicks should also be regressed to a more slow and controlled action removing bounce and explosive movements if experiencing any pelvic floor concerns.
** Dead Bug Exercise, be sure to only perform this exercise if you have strong abs and don't have any postnatal core concerns such as diastasis recti (abdominal separation). Postnatal safe core / abdominal exercise alternative to the dead bug is heel tap or heel slides
** Push-ups - don't do full push-ups if you have any abdominal separation or are less than 6 months postpartum - instead regress to push-ups against the wall, using in incline - i.e. hands on the lounge and on your knees. If you are unable to perform the push-up from the lounge while engaging the core, keeping your abs closed and activated then instead do the push-up movement while standing up and leaning against a wall.
So how did you go?
Want to burn max calories in minimal time? Don't we all?!!!
Try this interval workout to burn lots of calories and improve your fitness!
This workout for mums can be done while pushing a pram too!