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At Home Nap-time Workout

The Baby is Napping- At Home Work Out

This is a great at-home workout you can incorporate a couple days a week. This will get it done fast and efficiently even in your living room while you have a little time to yourself.  If just getting back into working out I would recommend to do this 1 or 2 times a week but you can do this full body workout and work up to all 3 days a week with a rest or active rest day in-between. An active rest day example would be a brisk walk with the baby either in the front pack or in his/her stroller. I recommend doing this circuit as fast as you can with only taking rest when you need to. The equipment needed is dumbbells, ankle weights (optional), stability ball, and a yoga mat (optional) that’s all!

3 Day Full body workout at Home:

Day 1

  • 20 Stability Ball Hamstring Curls
  • 20 Dumbbell Military Presses sitting on the Stability ball
  • 20 seconds Mountain climbers

REST 30 Seconds

  • 25 Goblet Squats using one Dumbbell- toes pointed out and squat past 90 degrees
  • 10 (on each side) Plank Rows using Dumbbells
  • 20 Dumb Bell thrusters (light weight as fast as you can)

REST 30 Seconds

  • 20 Body Weight Reverse lunges
  • 20 Chest Press Lying on the Stability Ball   
  • High knees- 15 each side

REST 30-60 seconds and REPEAT

 

DAY 2

  • 15 on each side- Side Lunges using either body weight or dumbbells
  • 20 Chest flys on Stability Ball
  • 20 Butt kicks
  • 15 Stability Ball Pull- ins or Ball knee tucks
  • 20 Seated Stability Ball Triceps extensions using one dumbbell - keep back straight
  • 10 Tuck jumps- try to land softly by bending at the knee and landing on the balls of the feet
  • 30 Glute Donkey kicks using the Ankle weights (I have 5lbs ones and 10lb each ones)
  • 15-20 Standing Bicep Curls- using dumbbells
  • 10 Squat Jumps

REST 30-60 seconds and REPEAT

 

Day 3

  • 15 Back Flys on the Stability Ball
  • 20 walking lunges OR Alternating standing lunges (can use body weight or dumbbells)
  • 15 Burpees
  • 45 second Glute bridge hold (to make harder lift and extend leg- 30 seconds on each leg)
  • 20 Dumbbell upright rows
  • 10 Star jumps or 30 Jumping Jacks
  • 20 Push ups
  • 60 seconds Squat Hold at 90 degrees
  • 10 Super Skaters (each side)

REST 30-60 seconds and REPEAT


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