Lisa Raleigh's. Mom & Baby Anywhere Workout

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Colleen Gallagher
5 years ago
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1 Lisa Raleigh's Mom & Baby Anywhere Workout

Knowing how to train wherever you are is the key to sneaking in exercise each day.

for a workout that is both effective for you, and (hopefully) entertaining for your little

of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall

2 Ready, Steady, Sweat! Let s face it, sometimes there simply is no way to escape mommy duties and hit the gym! Knowing how to train wherever you are is the key to sneaking in exercise each day. Try these simple moves that can be practiced with your baby in their carrier or stroller, for a workout that is both effective for you, and (hopefully) entertaining for your little one! How To Do It: BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE: sets of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall sit) # Static lunge: Stand with one foot far behind the other. Keeping your back straight, bend both knees to 90 degrees. Pause for a moment then rise back up to your

BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE:

reps (or 5-0 seconds for wall sit) # Plié squat: Stand with feet

Sink down until knees are bent to 90 degrees.

sturdy surface to sit on, with hands at your sides.

3 BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE: sets of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall sit) # Plié squat: Stand with feet wide apart and toes turned out. Sink down until knees are bent to 90 degrees. Pause for a moment then rise back up to your 3# Tricep dip: Find a sturdy surface to sit on, with hands at your sides. Lift yourself off the surface with your hands, and sink down until elbows are bent to 90 degrees. Pause for a moment then rise back up to your

step where you can support yourself, and stand at the edge with your heels hanging off.

Pause for a moment then lower back down to your 5# Wall sit: Find a sturdy surface to lean

4 BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE: sets of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall sit) 4# Calf raises: Find a step where you can support yourself, and stand at the edge with your heels hanging off. Sink your heels all the way down, then all the way up onto your toes. Pause for a moment then lower back down to your 5# Wall sit: Find a sturdy surface to lean against and sink down until your knees are bent to 90 degrees. Hold for the designated amount of time, or for as long as you can. You've Got This...

stroller on either side. Keeping your body straight, bend your arms to 45 degrees.

5 BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE: sets of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall sit) 6# Elevated pushup: Start by making sure your stroller brakes are locked. Start in an elevated plank position, with your body in a straight line from neck to ankles, and hands holding the stroller on either side. Keeping your body straight, bend your arms to 45 degrees. Hold for a moment then push back up to your 7# Leg lifts: Stand with one hand resting on your stroller; make sure your stroller brakes locked. Without leaning, lift your leg up until parallel to the ground. Hold for a moment then return to your original Looking Good!

bridge: Lie in front of your stroller with knees bent to 90 degrees and feet resting on

Lift your torso off the ground until your body forms a straight line from neck to knees.

9# Sit up: Position yourself on the ground with knees bent and feet at the base of your

6 BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE: sets of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall sit) 8# Glute bridge: Lie in front of your stroller with knees bent to 90 degrees and feet resting on the stroller base. Lift your torso off the ground until your body forms a straight line from neck to knees. Hold for a moment then lower back down to your starting position. 9# Sit up: Position yourself on the ground with knees bent and feet at the base of your stroller. Without curving your spine, sit up strongly to face the stroller. Pause for a moment then lower back down to your starting position, keeping belly pulled in towards spine throughout.

Taking care not to sway your hips, lean towards your stroller, extending your top hand above your head and push the stroller away.

7 BEGINNER: sets of 0 reps (or 0 seconds for wall sit) INTERMEDIATE: sets of 5 reps (or 5 seconds for wall sit) EXPERT: 3 sets of 5-0 reps (or 5-0 seconds for wall sit) 0# Standing ab curl: Stand with one hand on the stroller and the other held out to the side. Taking care not to sway your hips, lean towards your stroller, extending your top hand above your head and push the stroller away. Pause for a moment then draw the stroller back in towards you and return to your Workout Complete! Share your workout photos with us by using the hashtag #LRMommyWorkout /LisaRaleighSA/ /lisaraleigh/ /LisaRaleighSA /LisaRaleighTV

EXERCISE GUIDE STRENGTHEN YOUR CORE

EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from