Stroll Her Strong™ Full Body Burn

LOOKING FOR A FULL BODY BURN? THIS ONE IS FOR YOU!

This workout can be done in the format of 1 minute of work work with a 15 second rest in-between.

Complete 3 rounds and that gets you to ACOG’s recommendation of 30+ mins for the day.

Of course, you may do as many rounds as you please. You have the option of doing all rounds at one time or to 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!

WALKING LUNGE WITH CURTSY

The key here is to keep your head and chest up and to push the stroller with straight arms. Think of your normal cues for lunges:

1. Keep your head and chest upright. Think of standing tall!

2. 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!

3. Exhale, engage your pelvic floor, and activate deep core and medial glutei as you come halfway out of lunge.

4. Inhale as you move right into a curtsy lunge on the same leg.

5. Exhale, engage your pelvic floor, and activate your deep core and medial glutei as you come to 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 is working - or did work so hard - during pregnancy and birth and using your ideal cue (maybe 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 WITH BAND

Place band around anchor point behind you or around your back right across your the bra line. Keep your body in Neutral Posture and your head and neck as a natural extension of the spine.

Start with goal post arms pointing up (wrist in line with elbow and elbow in line with shoulder).
Exhale, engage pelvic floor and activate deep core to press band above head (slightly in front of face so that you are able to see hands).
Inhale to return band to starting point with control.

3. SQUAT AND ROW WITH BAND

1. Anchor band around railing or under stroller wheel. (BE SURE TO LOCK STROLLER!!)

2. Keep your head and chest upright. Think of standing tall! Keep arms straight and your feet inline with your knees and hips.

3. Inhale as you lower down into squat. Take care that the front knees don’t go past the feet. Think of keeping your insteps lifted, weight in heels, and brining your hips back and down at the same time. As you lower into squat, keep arms straight out in front of you.

4. Exhale, engage your pelvic floor and activate deep core, and medial glutei and press through your heels as you come up to the standing position and row band to hip level.

4. TOE TOUCH CRUNCH

Laying on back on your mat, lift legs straight. To modify, you may also bend knees.

Exhale, engage pelvic floor, and activate deep core lift upper back off ground while reaching towards feet with one hand.
Inhale, allow upper back to move to mat with control.
Exhale, repeat while reaching towards toes with opposite hand.
Continue alternating with reaching hand.

5. DEADLIFT

Inhale, keep slight bend in knees, take hips back, keep weight in heels (with insteps slight lifted), and hinge at hip joint. Be sure to keep head, shoulders, and pelvis in line.
Exhale, engage pelvic floor, and activate deep core press through heels and activate glutei and hamstrings to standing position.

6. PLANK

Choose your plank modification!

Hands on ground or on stroller (BE SURE TO LOCK STROLLER)
Plank on knees or on toes

Exhale, engage pelvic floor, and activate deep core as you press up into plank.
Maintain engagement and activation while holding plank. Continue to breathe normally.
Hold plank for as long as feels good for you. Come out of plank if you start to lose engagement and activation.

7. TRICEP EXTENSION WITH BAND

Standing in a staggered stance.

Keeping a neutral head, neutral shoulders, and neutral pelvis.

Band can be placed under foot or can be held by opposite hand behind back.

Exhale, engage pelvic floor, activate deep core as you press band above head.
Keep your elbow in line with your shoulder.
Inhale as you return to starting point with control.
Be sure to repeat on opposite arm!

8. SIDE STEP UP WITH LEG LIFT

Exhale, engage pelvic floor, and activate deep core as you step inside foot onto step next to you. Press through heel, hamstring and glute as you stand with soft knee and lift outside leg to side.
Inhale as you bring outside leg down with control and step back to starting position.
Repeat on the other side.

This gives you 30 minutes of work!

Don’t forget to stretch or check our YouTube channel to find a stretch that suits you.

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Check out our FREE postpartum journal and tips for your First 10 Days!