Stroll Her Strong™ | Lower and Upper Body Burnout

LOOKING TO WORK THAT LOWER AND UPPER BODY IN ONE QUICK BURN OUT? CHECK THIS OUT!

This workout can be done in the format of 1 minute of 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!

Alternating Lunge with Upper Body Rotation

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 as you rotate your upper body.

4. Inhale as you turn back to face forward.

5. Exhale, engage your pelvic floor, and activate your deep core and medial glutei as you press your back toes and front heel to stand.

6. Repeat on opposite side.

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. Bicep Curl

Start standing in neutral posture.

Option to include baby for more smiles and giggles—as long as baby has good head support! Option to also use weights or band instead.

Be sure to keep elbows glued to your sides through entire movement.

Exhale, engage pelvic floor, activate deep core as you curl baby up towards chest.
Inhale and lower baby down.

3. Side Shuffle

Start with slight bend in your knees, but still remembering neutral pelvis, neutral shoulder, and neutral head.

Try to remain as low as you can throughout the shuffle

If you have stroller, be sure that your arm is straight while holding onto stroller handle and be sure you are PULLING stroller rather than pushing (see below for Stroller Tip!)

Inhale as you shuffle outside foot out and move deeper into side squat at the same time.
Exhale, engage your pelvic floor and activate your deep core to shuffle inside foot in same direction.
Continue shuffling in one direction for 10 reps.
Repeat in opposite direction—switching which side of your body the stroller is on.

4. Tricep Dip with Knees Bent

Start with knees bent at a 90 degree angle and feet flexed.

You have the option to keep your feet on the ground or have them up on your stroller—with the stroller LOCKED!

Remember to keep your shoulders tucked down and keep your head in neutral.

Inhale to bend arms at 90 degree angle to lower into dip with elbows going straight back
Exhale, engage your pelvic floor and activate your deep core as you press arms straight.

5. Alternating Step Up with Glute Drive

Find a place that is STURDY that you can step up on.

Start in neutral posture, holding baby against your chest (enjoy the extra snuggles). You can also substitute any weighted object.

Exhale, engage your pelvic floor and activate your deep core as you step up and drive leg straight up behind you to activate glute.
Inhale, lower leg and step back down.
Continue alternating sides.

6. Shoulder Press

Start standing in neutral posture.

You also have the option of a staggered stance with your feet.

Option to hold baby under armpits as long as baby has good head support. You may also use weighted object or bands!

Exhale, engage your pelvic floor and activate your deep core as you press baby overhead. Be sure keep shoulders tucked back and down.
Inhale, lower baby back down.

7. Alternating Hip Hinge with Knee Raise

Start standing in neutral posture with arms straight and both hands on stroller.

Inhale, hinge forward at hips, lifting one leg straight back behind you as you push your stroller straight out in front of you.. Be sure to keep hips square to ground.
Exhale, engage your pelvic floor, activate your deep core, press through your heel hamstring and glute to stand as you pull stroller back towards you. Continue pulling leg through as you bend your leg and raise your knee.
Continue alternating sides

8. Squat and Rhomboid Row with Band

You can wrap your band around a locked stroller or a sturdy pole.

Start standing in neutral posture with arms straight out in front of you, shoulder-width apart.

Inhale, keep weight in heels, feet, and hips in line as you keep your weight in your heels and lower your hips back and down at the same time into a squat. Keep your arms straight in front of you.
Exhale, engage your pelvic floor and activate your deep core as you press through your heels, hamstrings and glutes to stand and row the band straight back to your hips.

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!