5-Day Baby Strong Challenge

You don’t need to go to the gym every day, run five miles or take spinning classes to get in great shape, which is great news for us moms because we can barely shower. All you need to get in great shape is that adorable bundle of joy that keeps you up at night. That’s right – your baby! Baby Strong Workout is an innovative new exercise option for moms that incorporates baby as your weight in every exercise. Baby Strong founder and mom Jennifer Johnson created a special 5-Day Baby Strong Challenge for Big City Moms, including a sneak peek of a few exercises included in the Baby Strong Workout deck.

Day 1

Baby Strong Walk

15-60 minutes, depending on fitness level

This isn’t your average walk. You’ll be carrying baby in your arms the entire time. No stroller, no baby carrier. You choose the duration and the intensity of the walk, depending on your fitness level. Fifteen to twenty minutes is a good starting point for beginners. If you’re just starting out and find that your arms get tired right away, bring a baby carrier with you and alternate carrying baby in your arms and wearing her. As your strength and endurance develop, you can decrease your reliance on the carrier.

For more advanced exercisers looking to increase intensity – walk in an area with hills, pick up your pace, increase your walk time or find an area that includes stairs.

Baby Strong Walk

Day 2

Baby Strong Circuit

Perform each exercise for 30-60 seconds, depending on fitness level. 30 seconds is a good starting point for beginners. More advanced exercisers can aim for 60 seconds. Complete the circuit 2-3 times.

baby slow reverse lunge

tummy twist

Day 3

Baby Strong Walk

15-60 minutes, depending on fitness level

Day 4

• Before noon: Hallway Walking Lunges

Do walking lunges every time you pass through your hallways today (preferably holding baby when you can)

• After noon: Hallway Walking Side Squats

Do side squats every time you pass through your hallways today (preferably holding baby when you can)

• Nap Challenge

Every time baby needs a nap, hold him and do some slowed down versions of exercises to lull him to sleep (ex: wide squats, side to side lunge, step ups or walking up and down stairs)

Day 5

Baby Strong Walk & Circuit

20-60 minutes, depending on fitness level

Throughout the walk, stop every 5-10 minutes (depending on duration of walk) and cycle through this circuit of exercises. Perform each exercise for 30-60 seconds, depending on fitness level. 30 seconds is a good starting point for beginners. More advanced exercisers can aim for 60 seconds.

 

baby strong walk

baby strong press

 

reverse lunge

tummy twist