Crossfit
One of the first things you’re going to realize when you have your baby is that you no longer have the time you used to for working out. My suggestion is to try Crossfit. It’s a workout that combines weight lifting and cardio into one. It’s the most efficient and effective workout I’ve ever done!
Crossfit is perfect for busy parents because you can do the workout while your baby naps and even if you don’t get all the way through a workout, every minute counts so you’ll at least have gotten something from it. That’s the reason this is actually my workout of choice. Since it combines cardio and weight-training, if I only have a few minutes, I can get a complete workout in (and completely smoke myself in the process!). It’s phenomenal!
I first became interested in Crossfit after my daughter was born. I really didn’t have time anymore for lengthy gym workouts and at the time my job was quite demanding so I couldn’t take the time I was accustomed to for a work out. Then I was introduced to Crossfit. The first couple of times I did it, I wasn’t sure I was going to make it! The workouts are very intense and very fast. There’s really no rest time. I told the instructor the first time I did Crossfit that I was going to throw up. Do you know what he said? “Throwing up doesn’t hurt. Get it over with and get back in there!” I know it sounds crazy but from that moment on I knew I was hooked.
Work started to get a little busier so I couldn’t run like I normally had been, either. Crossfit was all I had time for. A few months later, I had to do a physical fitness test. I got a 100%! The fitness test contains a run, pushups, and sit-ups, all timed. Since I hadn’t been able to run I figured I was done for. But Crossfit actually made me faster! Ever since then, it’s been my favorite workout. My kids even try to do it with me sometimes!
You can do most of the workouts at home and with minimal equipment. Some of my favorite workouts are below. These are some of the simplest ones but you can do them anywhere. The most you’re going to have to buy to do these is a jump rope and a deck of cards. If you’re interested in finding out more about this send me an e-mail at feedback@onefitmamma.com . Get up right now and try one (if your doctor says it’s okay that is!)!
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Tabata Interval -Pull-ups pushups sit-ups squats
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Angie
100 pull-ups
100 pushups
100 sit-ups
100 squats
For Time
Barbara
20 pull-ups
30 pushups
40 sit-ups
50 squats
5 Rounds for Time
Rest 3 Minutes between Rounds
Chelsea
5 pull-ups
10 pushups
15 squats
Every minute on the minute for 30 min
Karl Gotch Bible
Need 1 deck of cards
Deal yourself a card one at a time
If you get a red card do that many pushups
If you get a black card, double the number on the card and do that many BW squats
Do 20 reps for jokers
Do 15 reps for all face cards
Continue until you have dealt the whole deck
or:
hearts = burpees, clubs = walking lunges, spades = pull-ups, diamonds = 4 count flutter kicks, jokers = 200 turns jump rope
NOTE: Burpees are done standing at the beginning of the exercise, drop down into a push-up position as fast as you can (kick your legs back), do a push up, pull your legs back up to your chest as fast as you can, and then jump up while clapping your hands overhead. It’s a kick in the pants, that’s for sure! Click here for a demo but beware, it plays LOUD music.
The Jono Run
Run One Mile to warm-up at a moderate pace
Repeat 7 times:
Sprint ¼ mile (400 meters)
Jump rope 200 reps
The Jump Rope Circuit
1 Minute Jumping Rope
Rest 30 Seconds
2 Minutes Jumping Rope
Rest 60 Seconds
3 Minutes Jumping Rope
Rest 60 Seconds
2 Minutes Jumping Rope
Rest 60 Seconds
1 Minute Jumping Rope
Alternatively – Replace rest period with periods of BW Conditioning Exercises
The Baumgartner
Run for 1 minute at a moderate pace
Sprint 50 meters
25 pushups
25 sit-ups
Run for 1 minute at a moderate pace
Sprint 50 meters
25 BW (Body Weight) Squats
25 pushups
Run for 1 minute at a moderate pace
Sprint 50 meters
10 Burpees
25 pushups
Run for 1 minute at a moderate pace
Sprint 50 meters
25 pushups
P90X
One of the toughest challenges I’ve faced since having children is finding the time and a place to work out. When I was in the military, I would have to drop my children off early at day care to do any type of physical training (PT). Now that I’m retired, and still have to work, I thought I might try to join a gym with a decent day care. For me, that just added to the “mommy guilt” I had once I returned to work. Not only did I leave my children to go earn money, now I was leaving them even longer so I could work out! It was stressful and painful for me so I started looking for other options. I’m sure you’re either feeling the same way or will feel the same way once your baby is born. You just love them so much and want to be with them always but if you don’t get a workout in, you will eventually lose energy, possibly gain weight, and it becomes an awful downward spiral from there. I’ve been there!
I tried different videos and workout programs but there are a couple that worked best for me. One of them is P90X. This is not your mom’s Jane Fonda workout! This is a very intense, very rewarding work out program that gives you huge benefits. Plus the equipment you need is minimal and most of it you already have in your home. Another bonus is that you can do most of the workouts without any weight at all. The people on the video are real people who have done the program. The creator of the program, Tony Horton, is also the instructor on the videos. He’s very motivating. I feel great even as I’m sweating and hurting while I’m doing the workout! The only downside is that the workouts are pretty lengthy. I’ve had to stop it a few times to take care of the kiddos. It still beats the alternative which is doing nothing or dropping the kids off to yet somewhere else so I can get my sweat on. They also have a new P90X advanced! So once you decide you’re ready for something a little more, you have that option as well. I’m still at the point where I can’t get through all of it and I’m no slouch! I love to work out and since you’re reading this, I’m sure you do as well. With this video program I’ve been able to get workouts in at naptime or in the morning before the kiddos wake up. It’s phenomenal. If you want to learn more about the program click here.
Happy training!