A simple blog about seeking the Lord, savoring life and joyfully serving my family.


Wednesday, January 28, 2015

Workout Routine With a Newborn

Now that I have a sweet, little 2 month old and have been given the all clear to resume exercising, I have put together a light fitness routine. As you know, I was a certified personal trainer and fitness instructor before this last baby came along. I have tried many types of exercise programs but the one I found to be most effective for me is one that involves cardio intervals.

Cardio intervals allow you to keep your heart rate up over an extended period of time by doing short bursts of cardio exercises coupled with short rests between. This allows you to keep your heart rate up longer than if you performed the put the same amount of effort into one long set of cardio training. The result is maximum fat burning with less exertion, something this girl can smile about! Speaking of fat burning, muscle burns more calories than fat which encourages me to build strength training into my routine.

Here is my cardio/strength training program that can be completed while my little ones are doing this...

 
Quick Cardio Interval Training
1. Sprint in place for 30 seconds
2. Rest or maximize your workout by doing 15-20 curls with 3- 5 lb weights
3. Mountain climbers for 30 seconds
4. Rest or perform 15-20 shoulder raises with 3-5 lb weights
5. Jumping jacks for 30 seconds
6. Rest or do 15-20 skull crushers using 3-5 lb weights
   Repeat entire set.

The second day I will replace the short arm workout with a leg workout ie. squats, calf raises, deadlifts. If you feel tired, please rest to avoid overexertion. Be sure hydrate throughout this set and after, especially if you are nursing.  Reward yourself with some clean, delicious protein within 30 minutes.

This is what works for me but please discuss this with your doctor first :D
Diet is an integral part of fitness, we all know this. More on that in my next post!


Grace and peace,
Adoring Family

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