Got 30 minutes? Let’s Get Physical
Just like every other person in America, I recently started back up at the gym. Difference with me was it wasn’t a New Years’ resolution driving me…it was this baby.
For 5 months with newbie Oliver, I limited myself on physical activity. I did a lot of walks with him strapped to me and ran around with Landon but a constant exercise was not on my radar. As a working mom, my time is already EXTREMELY limited. Add onto that, my desire to nurse him at lunch times and around the clock pumping otherwise and I really couldn’t find time. I didn’t beat myself up over this. Because of stress and sleep deprivation, I quickly dropped the pounds below pre pregnancy weight before the 5 month mark. Part of this was because I didn’t gain as much pregnancy weight with Oliver but also I just wasn’t hungry a lot of the time. I think it was a combo of stress and my immune system fighting daycare bugs like Chuck Fuckin Norris. Anyways, at that rate, I didn’t need a workout to drop weight but to just be healthier. I resolved to get back to a workout routine once we started getting a little more sleep and I was feel better. Oddly enough, it landed around the 5.5 month mark…in January.
The next dilemma was still time. I decided I still wanted to nurse Ollie at lunch. I will only get to do this for a few more months, I might as well enjoy it. So with that I needed a specific plan. A 20-30 minute workout to do after I fed him to make my 1 hr lunch break (the gym is right next to daycare). I knew I needed help to game plan. I called upon fellow mom and fitness instructor, Brittany, at the gym. We chatted about my goals and expectations. Then she came up with a full body circuit for me to do twice a week and then the 3rd day I run, bike, take a class…just something to get moving. A couple of people expressing interest into what I was doing…so here ya go (links are photos of how to do the exercise. I am not attempting to explain).
Note: I usually just claim a spot in the gym. There are a lot of people to move around but I find if I just put my stuff down and tend to always stay in one area, people recognize and it works well. Some days it is REALLY busy and getting some equipment can be tough (the ball, barbell, benches). I sometimes just choose another exercise that works the same muscle group to sub in for that day. I will include those below as well.
Swinging Squats w/ 1 weight
Works: Quads, butt, core shoulders and arms. 1 set for each side.
Works: Upper back and arms.
Plie Squats w/ 1 weight
Works: Inner thighs
Single Arm Bench Press
Works: Shoulders, chest and core (single arm means you have to balance)
Alternates: Standard shoulder presses
Side Lunge into Curtsy Squat
Works: Thighs(inner and outer), and core
Works: Shoulders and delts
Plank w/ Heel Raises
Works: Core and butt
Skull crushers w/ Barbell on the ball
Works: Triceps and core
Alternates: Tricep kickbacks or over the heads. Could also do on the bench if ball is busy. Ball just helps add in core more.
Side bends – Works: Side waist and core
I slowly increase weight, reps and sets each week for the next 10 or so weeks. Before summer, Imma kick some serious ass. Question now is, are you?
2 thoughts on “Got 30 minutes? Let’s Get Physical”
Awesome! Will take a harder look at these exercises later. Trying to figure out how to fit in exercise with my new working schedule. My office does have a fitness room – I just need to get in there. Also considering my at home options in the evenings from taking a walk to using the Wii Fit to simply doing yoga. Whatever it is, I need to move simply to tone up and not put the pounds back on now that I’m sitting in front of a computer 40 hrs a week again.
Thanks for sharing! While I’m home on maternity leave I will get windows of free time and I always think really hard about working out but then I decide to rest instead. I also gained less weight with my second and I’m already back in my pre-preg jeans, but I still have a long way to go. I love the circuit idea during lunch as i will also be pumping so the circuit training is perfect for fast, effective workouts.