Total Body Stroller Workout from FIT4MOM Las Vegas

You want to take baby for a walk. But you also want a dedicated me-time workout. We’ve found a great routine that combines both. Baby gets a walk. You get a workout and save time!

It goes without saying, that finding “alone” time to work-out can sometimes be a challenge when you’re a Mom. But, what if you didn’t have to work-out “alone”? What if your precious little baby could join you and get some fresh air, or a nap… all at the same time? That’s what this FIT4MOM stroller workout aims to achieve: a work-out for mom without having to sacrifice time away from baby.

Try this workout yourself or join FIT4MOM for a Stroller Strides® class.

1. Warm Up (3-5 Minutes)

walkStart with an easy walk or light jog, gradually warming up your body and your muscles. The most common postural dysfunction when pushing a stroller is hunching forward, so be sure to keep your shoulders back throughout your walk.

2. Stroller Squat & Roll (2 Minutes)

SquatThe squat is one of the best exercises for the lower body. This exercise combines a great add-on move for your calf muscles. Stand behind your stroller (or change your perspective and be in front to entertain your little one) with the brake off, hands about shoulder width apart on the handlebars. Your feet and knees should face forward with your legs about hips width apart. Sit your bottom way back, and put your weight on your heels. Push your stroller out in front of you as you squat down, and pull it back in as you pull yourself up to a standing position and onto your toes for a calf raise. When squatting back, keep your spine long and strong, with your upper body only slightly tilted forward. When you reach the lowest point of your squat, freeze your hips and roll onto your toes for an added bonus. A common mistake during this exercise is to bend from the upper body, it should be the lower body that is reaching back.

3. Tricep Pushups/Dips (2 Minutes)

Push up

Tricep Dip

This works best on a jogging stroller such as a BOB or you can also use a park bench. For your 1st minute, begin by facing away from your little one with your hands on the stroller/bench. You can bend your knees 90 degrees or keep them straight out for added resistance. Slowly bend your elbows directly behind you and then extend again. After your minute is complete, switch your body to face your kiddo (or towards bench) and slowly drop your chest towards the ground squeezing the elbow towards the rib cage to isolate the triceps for the second half of your set.

Be sure to talk with your physician before starting any new exercise program. If you’re working out with a stroller that has a safety feature like a wrist strap, be sure to secure it before beginning any fitness adventure.

4. Stroller Walk/Run (3 Minutes)

Let’s do some interval training. Walk or run for 30 seconds as hard and fast as you can, then recover by slowing your pace a little for 30 seconds. Repeat this sequence until your time is up.

5. Lunge Walking (3 Minutes)

Lunge WalkA lunge is a great compound exercise, which basically means it works a lot of muscles in just one move. A good lunge will effectively work your quadriceps (front of your thighs), hamstrings (back of your thighs) and gluteus maximus (your bottom). This exercise will be part of your transitional walk. Lunge walk by taking really long strides and lowering your upper body down until your front thigh is almost parallel to the ground—take your time… the slower, the better! Your front knee should not go farther forward than your toes. Lower your body slowly and squeeze your thighs and glutes as you come back up. For your final minute, add in as many power lunges as you can for time.

6. Repeat Stroller Walk/Run (3 Minutes)

7. Core Leg Drops (2 Minutes)

Core Leg DropsLock the stroller brakes and begin by lying on the ground in front of your stroller and holding onto the front wheel. Extend your legs straight up so that your heels are directly over your hips and then slowly drop them towards the ground until your heels hover just above the ground. Be sure your spine is in complete contact with the ground beneath you—from the tailbone all the way up to the base of your neck. For your final minute, scissor kick your legs as low to the ground as possible.

8. Repeat Stroller Walk/Run (3 Minutes)

9. Tickle Me Situps (2 Minutes)

Tickle Me Sit upsBegin by sitting facing your baby. Slowly lower your back on the the ground behind you while keeping a fully extended spine. Then rise back up into a full sit up and reach for your little ones toes… added bonus if you can get some baby giggles by tickling those toes!

10. Recovery Stroller Walk (3 Minutes)

Wrap up with a stroller walk and don’t forget to stop periodically so you can stretch those muscles!



by Jessica Peralta, BSN

Mom, Wife and Owner of

FIT4MOM Las Vegas

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