Let's Get Physical

It's not always easy getting workouts in at the gym when you have a baby.. The time tends to get away from you and before you know it, it's time to put bub down for the night and you just want to have a hot drink and crawl into bed yourself. Even going for a walk can sometimes be difficult.. It's been raining for the last week and I have a major case of cabin fever!! While I've been doing this Maxine's 12 week challenge, they've given us a really great little at-home workout routine, and I love it because I can just do it during one of Tahli's naps or even when she's awake and playing on the floor next to me. I need minimal equipment and space to do it and I aim to do it 3-4 days out of 7. Don't get me wrong, if you love the gym, some of the mums in my mothers group go after bub is down for the night and their partners stay home so they can go and have some time to themselves, and there's also some great gyms that provide crèche services while you work out.. :) 

Equipment: 

- Dumbells in different weights.. I started with 1.5kg weights to condition my muscles, then 2.5kg, now I use 4kg weights.

- Barbell This is optional, I don't have one so I just use my Dumbells and hold them at shoulder width like you would on a bar.

- Yoga Mat to workout on.

- Small Step I have no steps in my apartment so I use a small plank of wood to do my calf raises.

*rest 2-3 minutes between sets

1. 2 x 20 reps of crunches. Slide hands up legs until your fingers reach your knees, then slide back down.

2. Plank for 1min x 3 sets

3. Leg lifts 2 x 20 reps

4. 3 reps x 10 push ups.. Start on your knees at first. Once you build up your strength, you can start doing them on your toes.

5. Dumbell Rows- steady yourself on a chair and make sure you keep your back straight and as parallel to the floor as possible. Fully extend your arm and then pull powerfully up to your ribs, then extend again in a slow, controlled manner. 3 x 10 reps on each arm.

6. Standing Barbell Press: 3 x 10 reps. Grab bar/weights with an overhand grip slightly wider than shoulder width. Push powerfully up and lower slowly. Don't arch your back excessively. 

7. Standing Bicep Curls: 3 x 10 reps. Grip barbell/ weights with and underhand grip at shoulder width. Curl the weight up until muscle is fully contracted and then down in a controlled arc. 

8. Close Grip push-ups: 3 x 10-15 reps. Adopt a push up position with hands close together under your chest, with thumbs just touching. Press up and down like a push up, focusing on keeping your arms close to your body. You should feel majority of effort in your triceps.

9. Barbell squats- 3 x 10-15 reps. Rest Bar/weights on your shoulders, just outside shoulder width. Feet should be shoulder width apart. When squatting, keep your head up and your back straight. Squat down until your thighs go a little further down than parallel to the floor. Look on YouTube if you're unsure if your form is right, as form is very important with squats to avoid injury.

10. Reverse Lunges- 2 x 20 reps. Starting from standing position, take a big step backwards, bending your knee until your front leg is bent at almost 90 degrees and the knee of your back leg is almost touching the floor. Pause briefly at the bottom, then push back up to your starting point. To increase the intensity, hold a dumbell in each hand.

11. One Leg Standing Calf Raise- 2 x 20 reps. Find a step or use a block of wood and put the ball of your foot on the step with your heel stretching down toward the floor. Keep your leg relatively straight with your knee locked, and steady yourself by putting your hand against the wall. Raise up on the ball of your foot to get a strong contraction in your calf then lower back down for a good stretch. Do 2 sets of 20 reps on each leg, and for more resistance hold a dumbell in one hand.