Tuesday, 26 May 2015

Mama's Lower Body Circuit

Mama’s Lower Body Circuit
Full leg and glute workout for new Mamas

what you will need:
- a mat
- water
- resistance band (or dumbbells to mix things up!)
- a timer (the “Seconds” or “Seconds Pro” apps work great!)

Warm-Up
3 Sun Salutations     
1 minute Tipsy
1 minute Walking Jacks
1 minute Sumo Squat
30 seconds Sumo Squat Pulse

Get Your Heart Rate Up!
15 Jumping Jacks – try to jump these, but listen to your body if your pelvic floor can tolerate it. If not, switch to walking jacks.
10 Push-Ups – start on your toes! You can always drop to your knees if needed.
20 Mountain Climbers – keep your hips low! One rep = both feet!
20 Bicycle Crunches – opposite elbow and knee meet. Every “meet” = one rep.


Toning Intervals!
45 seconds work : 15 seconds rest

Squat with Biceps Curl – use resistance band or dumbbells
Pendulum Lunges – 1st set all on one leg, switch for 2nd set
Shoulder press – use resistance band or dumbbells. 1st set all the same arm, switch for 2nd set
Side Lunge w/ Knee Up – 1st set all on one leg, switch for 2nd set
Deadlift with Upright Rows – use resistance band or dumbbells
Single Leg Squats – focus on balance. 1st set all on one leg, switch for 2nd set

Repeat “Get Your Heart Rate Up!”

2nd set of “Toning Intervals!”

Repeat “Get Your Heart Rate Up!”

Core
Row Your Boat (twice through song) – v-sit holding baby and rocking side to side
1 minute Kneeling Superwomans – on all fours extending opposite arm and leg. Alternating with control.


Stretch!

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