Stroll Her Strong™: 30 mins Full Body Workout!
Gotta Stroller? Got about 30 mins?
Then get movin’ with this full body, booty kickin’ workout.
1 minute work with a 15 second rest in-between and because you repeat 1 of the exercises to hit both legs - you have a total of 9 exercises.
Complete 3 rounds and that gets you to ACOG’s recommendation of 30+ mins for the day.
Do as many rounds as you please or break it up through the day. Remember to work to your own pace and ability. Some days will be tough and other days you will feel like you can conquer the world! Both are GOOD DAYS to workout!
A Few Safety Tips for you and Baby:
Push with 2 hands on the stroller. This does 2 things: it keeps your body aligned and it keeps your baby safe in the stroller.
Always buckle baby in securely!
It’s recommended that your baby is 6-8 months old before you run with the stroller. It’s also recommended that you are about 6 months postpartum before you begin running.
Always use the stroller brake when stopped or for stationary exercises.
Hydrate, Hydrate, Hydrate… and Hydrate. Especially, in the summer!
You might want to use one of the stroller fans for your baby if it is hot outside!
Listen to your body. If you don’t feel well or feel dizzy, sit down and hydrate. Only continue if you feel ready.
Warm Up
Start with a warm up segment of about 5 mins of power walking just to get that blood flowing!
1) Walking Lunges
The key here is to keep your head and chest up. Also, push the stroller with straight arms. Trust me, you won't kick the stroller or bump your knee and you’ll thank me for letting you in on that tip. Think of your normal cues for lunges:
Keep your head and chest upright. Think of standing tall!
Inhale as you step into the lunge. Take care that the front knee doesn't go past the foot. Think of lunging as bending the back leg rather than the front and you’ll be fine!
Exhale and engage your pelvic floor and medial glutei as you come up to the standing position.
Did you know that the medial glutei ( those muscles on the upper outer part of your butt and hips are responsible for hip stability?) Use that to your advantage. You’ll feel stronger if you engage those glutes as you stand up out of the lunge. Also, don’t forget your pelvic floor. She worked so hard during pregnancy and birth and using your ideal cue ( may that is the elevator or jelly fish or whatever you think of when you lift up down there!) will help you not pee or feel like your organs are falling out!
Make sure that you are alternating your lead legs
2) Shoulder Press
Your baby will absolute love this! (Unless they don’t! LOL) The will laugh and giggle while you huff and puff! Ha!
Keep your body in Neutral Posture and your head and neck as a natural extension of the spine.
Exhale to raise baby up in front of your face
Inhale to bring baby back down to shoulder height.
Give that sweet baby a kiss on the forehead!
3) Side Stepping Stroller Pull (repeat on both legs)
Check out this tip before doing this exercise!
Pull your stroller, don’t try to push it! It will wobble all over the place!
Pull the stroller with a fairy straight arm so that it doesn’t bump into you!
Inhale to side squat, exhale to stand.
4) Plank with Alternating Knee across to the inside Elbow
This is a core workout… Actually, a Head-to-Toe workout. First thing to do is to lock the brake on your stroller or you may end up on your stomach! OUCH!
You will find that your hands fit nicely on the side bars of the stroller and step back into your plank position. Don’t forget our 4TFM breathing cues:
Maintain your plank position with your head as a natural extension of your spine.
Exhale as you bring the knee up and across your body as you reach the knee to the elbow
Inhale as you lower back to the ground
Alternating legs
5) Double Leg Calf Raise
This one looks easy but doing it correctly will surprise you how tough they can be! The key is to make sure that your ankles don’t roll out as you raise up on your toes. This will develop foot and calve strength which is so important for running.
Exhale as you press up on the toes. Think about adding your pelvic floor elevator as you raise up on the toes!
6) Straddle Squat Jumps
Don’t forget to LOCK your stroller before doing this one. This can also be modified to a low impact exercise such as “Out, Out, In, In” ( see #7 of this workout!)
7) Push ups
People either LOVE pushups or Hate them! But man (or woman!!) this is a core workout…No, wait. It’s a whole body workout. Phew.
First thing to do is to lock the brake on your stroller or you may end up on your stomach! Yikes.
You will find that your hands fit nicely on the side bars of the stroller and step back into your plank position. Maintain your plank position with your head as a natural extension of your spine. Don’t forget our 4TFM breathing cues (exhale to engage your pelvic floor and activate your deep core system):
Inhale as you lower down
Exhale as you press back up.
Don’t be discouraged if you start with only doing ONE. Do many sets of ONE. They add up!! Let us know how you progress. We will be cheering you on!
8) Alternating Single Leg Hip Hinge with Stroller Push/Pull
This last one is a great stability exercise. Even when you are holding on to the stroller. You will be rolling the stroller out and in as you hinge so don’t lock it!
Push the stroller out with straight arms as you move from standing to a hip hinge.
Keep your hips level to the ground and in line with your shoulders
Pull the stroller back as you un-hinge to standing.
Alternate legs as you hinge.
This gives you 29 mins of sweat equity (exercises 3 is done on both sides)
Don’t forget to stretch or check our YouTube channel to find a stretch that suits you.
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