With school dismissals and shelter-in-place orders continually going into effect throughout the country -- and world -- it's crucial to listen to local and national government to help slow the spread of COVID-19 by social distancing, limiting social interactions, washing hands, and disinfecting high-traffic surfaces. That being said, movement and exercise is more important than ever, as staying home can absolutely make you stir crazy. Your mental health needs a workout more than ever, so we created one you can still do with your kids in a stroller, while social distancing. (You can also do all of these moves solo, without a stroller as well.)
20-Minute At-Home-Friendly Stroller Workout
Shelley Hopper & Jessica Maurer
Grab your kiddos and your stroller and try this workout in your backyard, your garage, your front yard, or at a local open-space or trail where no one else is around.
The CDC is encouraging you to keep your kids active, too, so after this stroller workout, get your kiddos moving! From the CDC:
- Encourage your child to play outdoors — it’s great for physical and mental health. Take a walk with your child or go on a bike ride.
- Use indoor activity breaks (e.g., stretch breaks, dance breaks) throughout the day to help your child stay healthy and focused. Find a restorative routine the whole fam can do together, here.
- Walk 3-5 Minutes
- Opposing Arm & Knee Lift
- Lateral Lunge with Low Reach
- Standing Cat
- High Knees to Stroller & Butt Kickers away
- Lat Pulldown & Lateral Lunge with Abduction (Right)
- Front to Reverse Lunge
- Lat Pulldown & Lateral Lunge with Abduction (Left)
- Stationary Squat & Knee Lift w/ Chest Press
- Standing Torso Rotation
- Figure 4 Stretch to Standing Quadriceps Stretch
- Wide Forward Full Roll Down & Roll Up
- Chest Opener & Forward Fold
- Walk 3-5 Minutes - Get some fresh air and get walking around the block for 3-5 minutes to get warmed up! If you are unable to walk around your neighborhood, do a cardio warm-up from your garage or backyard like walking in place or walking in circles with your stroller.
- Opposing Arm & Knee Lift - While holding on to your stroller, lift your right knee and your left arm with your shoulders rolled back & chin lifted - thinking about being tall. Repeat this knee lift 8 times then switch your sides. If you do not have a stroller, do this movement without holding on to anything.
- Lateral Lunge with Low Reach - While holding on to your stroller with your right hand, step out wider than your hips. Bend your right knee, sitting your hips back behind you as far as you can while keeping your back straight and reaching your left hand towards your right foot. Press through your right heel to return to standing. Repeat 8 times on the right and then 8 times on your left. If you do not have a stroller, do this movement without holding on to anything.
- Standing Cat - Hold on to your stroller with both bands with your feet hips distance apart. As you exhale, bend your knees, press your pelvic bones forward, your spine away from the stroller and drop your chin to your chest. As you inhale, rebuild yourself tall starting with your pelvic bones, then realign your rib cage, followed by your shoulders and then your head. If you do not have a stroller, do this movement by holding on to a chair, couch, or counter top.
1. FACING YOUR STROLLER | High Knees to Stroller & Butt Kickers away -
Start about 5 feet away from your stroller while facing your kids. Start with your hands above your head, step forward with your right foot and bring your left knee up as you bring your arms down to meet your knee. Return the arms overhead as you step forward with your left foot. Alternate your High Knees as you approach the stroller. Try saying “I’m going to get you…” & giving your kid’s toes a tickle when you reach them. When you get to the stroller, step backwards while lifting your heel to your booty. Alternate your Butt Kickers until you reach your starting point. Complete this movement for 1 minute. If you choose, speed up your High Knees & Butt Kickers to be a run.
2. STANDING AT THE SIDE OF YOUR STROLLER | Lat Pulldown & Lateral Lunge with Abduction -
Stand on the side of your stroller with your band in your hands & arms over your head. While keeping your core strong, step out on your right foot, bending your right knee only & sticking your hips out behind you. Say peek-a-boo to your little one. Then press back up on your left leg, lift your right leg off the ground, squeeze your booty, & find your balance. While balanced on your left leg, pull the band to bring it to your chest, keeping your elbows straight, and pressing your shoulders down into your back. Return the band over your head & step back into your lateral lunge, giving another peek-a-boo. Complete this movement for 1 minute. If you don’t have a band, still go through the motions with your arms.
3. STANDING BEHIND YOUR STROLLER | Front to Reverse Lunge -
While holding on to the back of your stroller, plant your right foot into the ground. Step forward with your left foot, pushing the stroller away from you, and bend both of your knees into a lunge. Press through your left heel to return to standing, pulling the stroller back to you & lifting your left knee to find your balance. Then step backwards into a lunge, press through your right heel to return to standing with the left knee lifted again. Complete this movement for 1 minute & then repeat on the other side. If you don’t have a stroller, complete this movement with your hands on your hips.
4. STANDING AT THE SIDE OF YOUR STROLLER | Lat Pulldown & Lateral Lunge with Abduction -
Repeat this action with your left leg doing the lunge on the other side of your stroller. Don’t forget to play peek-a-boo.
5. FACING YOUR STROLLER | Stationary Squat & Knee Lift w/ Chest Press -
Start with your feet hips distance apart while facing your stroller. Wrap your band around your back & under your armpits, sliding your hands through your handles and holding the band itself. Sit your hips back as you bend your knees to lower yourself into a ‘chair’. Press through your heels to stand up while lifting your right knee, & punching the left arm across your body. Lower the leg & repeat this movement for 1 minute before switching sides for another minute. As you press your arm, count the number of repetitions out loud for your kid or spell their name.
- Standing Torso Rotation - Start with your feet hips distance apart while behind your strollers. Reach your right arm across your body while twisting your right heel off the ground. Repeat this 8 times on the right and 8 times on the left.
- Figure 4 Stretch to Standing Quadriceps Stretch - While holding on to your stroller, exhale, cross your right foot over your left knee while sitting back & down. Focus on pressing your right knee down & your hips back. Inhale & stand up. Exhale, lift your right foot towards your booty, while reaching back with your right hand to hold your ankle. Inhale and release the foot. Repeat this 8 times on the right and 8 times on the left.
- Wide Forward Full Roll Down & Roll Up - With your feet wider than your hips, roll your chin forward, then shoulders, and rib cage, until you can reach towards the ground. Shake your head yes and shake your head no. Then soften your knees and rebuild yourself from your pelvic bones through the ribs, rolling the shoulders back and lifting the head. Repeat this 8 times.
- Chest Opener & Forward Fold - Stand with your feet together, roll your shoulders back, and clasp your hands behind you. Soften your knees & fold forward while bringing your hands over your back as much as you can as your take 1 breath cycle. Lower your hands back to your hips, release the clasp, and reach the hands to the floor. Roll up through your spine to return to standing. Repeat this 8 times.
FIT4MOM values community care above all else, and we want to do our part in “flattening the curve” of potential new cases of the COVID-19/Coronavirus. Flattening the curve means reducing the speed with which new people are contracting the virus, which allows our healthcare system to keep up and care for those who need it most. By taking preventative actions now, we can be part of a collective, coordinated, and wise set of actions, which could help our elderly, our healthcare workers and our community… so let’s do our part.
FIT4MOM communities across the U.S. are rallying to create online workouts, virtual playgroups for kids, and resources for moms to stay physically and mentally strong and healthy during these uncertain times. Mama, if you could use a village right now, we've got you. To find a Virtual Village near you, please enter your city or zip code here.