The balance between motherhood and, well, pretty much everything else, is difficult! That includes finding time for a quality exercise and strength training! You know you should, but when? Your baby needs your time too – and quite frankly, spending time with your babe is way more fun than sweating it out in the weight room. So what if you could do both? This 30-minute stroller strength workout offers both fat burning cardio with a power stroller walk and short stops along the way for bodyweight strength training. All you need is a stroller and some great shoes and suddenly your walk in the park is doing double-duty!
Here’s the workout plan:
- Put on your comfy running/walking shoes and secure your baby in the stroller. A watch or a timer on your phone will help keep you on track.
- This workout will take you on a power walk with stops along the way for strength training. You can adjust the time of the intervals as needed, but the key is to walk fast, get your strength intervals in, and enjoy your little one along the way!
30-Minute Stroller + Strength Workout
Minutes 1-2: Warm-up stroller walk.
Minutes 2-3: Continue to push stroller, but perform slow Walking Lunges to warm-up your leg muscles.
Minutes 3-4: Continue to push stroller but take long, slow steps, lifting one knee at a time to chest to stretch. Step, right knee lift, step, left knee lift, etc.
Minutes 4-7: Walk fast.
Minutes 7-9: Stop stroller, walk in front, and face your baby. Perform 20 deep Squats holding the front of the stroller and keeping your chest and eyes on your little one for good form. Each time you squat you can say “boo” or “hi!”
Minutes 9-12: Walk fast.
Minutes 12-13: Stop stroller and secure so it doesn’t roll. Move in front of the stroller. Perform 12-15 Push-Up Punches toward your baby. If your baby needs a little extra attention and a good giggle, tickle your baby’s foot instead of punching!
Minutes 13-16: Walk fast.
Minutes 16-18: Stop stroller, walk in front, and face your baby. Perform 20 Cross-Behind Lunges (that’s 10 per side) keeping hands on the stroller and playing peek-a-boo with your little one each time you return to center.
Minutes 18-21: Walk fast.
Minutes 21-23: Stop stroller and secure so it doesn’t roll. If you can stop it near a bench or a step do so! Walk around to the front of stroller and place hands on bench, step, or ground if the other two options aren’t available. Perform 15-20 Tricep Dips making fun faces and sounds with each lift. Remember to keep elbows narrow and abs tight!
Minutes 23-26: Walk fast.
Minutes 26-28: Stop stroller and secure so it doesn’t roll. Walk around to the front, face your baby, and step back a few feet. Perform 20 Alternating Forward Lunges toward your baby.
Minutes 28-30: Slow walk to cool down.
Want to take this workout on your next walk? Grab our simple chart to take on the go!
And there you go… a strong momma and a happy baby!