20-Minute Stroller Workout for Busy Moms

20-Minute Stroller Workout for Busy Moms

January 12, 2022 Jessica Maurer x Chrystal Ziebart

Becoming a parent comes with overwhelming rewards: from morning snuggles to first giggles, motherhood is full of moments to celebrate.

And then there are the days when you ask why dirty clothes are in your dishwasher, who could have possibly forgotten to bring extra diapers, and where exactly your coffee is.

While it may not seem the likely candidate, incorporating movement into your day can make you a calmer parent. We created this full-body workout to boost happiness while your kid (or kids) are contained in their stroller. You can do this workout around your neighborhood while on your daily stroll or in your living room.

Your Next Step

Chrystal Ziebart started her FIT4MOM journey as a mama taking Stroller Strides classes. She loved the movement and community so much that she began instructing. She is now the franchisee owner of FIT4MOM Chino Hills. She loves using the stroller to encourage more movement into mamas’ daily lives. “Using your stroller to exercise is so easy. You're already probably going for walks with your little one(s), so it's a really easy next step to incorporate a little extra to make those walks fun for your little one and beneficial for you, too,” Chrystal says.

As you will see, this workout moves like a box around your stroller. You will start facing the front, move to one side, then the back, around to the other side, and then back to facing your kids in the stroller. This workout is a blend of moves to boost your heart rate and is focused on strengthening your body with a resistance band through pushing and pulling exercises.

At FIT4MOM, we believe in training to be better movers and stronger in our #momlife, so our fitness classes move the way you move. Strength training by body weight and resistance bands offers various health and fitness benefits, including increased muscle strength and endurance - which helps decrease pain and injuries. Being able to push (moving objects away from you) and pull (moving objects towards you) properly assists in everything from getting out of bed to putting away groceries and carrying a child.

Empowering All Moms

“Leading moms in strength exercises is so rewarding. You get to meet all types of moms - the newborn mamas, the social mamas, the ones who love to exercise, and the moms who may have never exercised before - no matter what type of mom comes to class; they always walk away feeling so strong, empowered, and confident in themselves. It's amazing watching them realize exercise doesn't have to be hard or boring to impact their life,” Chrystal shares positively.

We have even included some fun activities to help you entertain the kiddos while doing the movements. The workout should build a box around the Stroller. Complete each exercise for 1 minute and complete the box 2 times. Finish with some amazing stretches we have included as well.

Grab your stroller & let’s get rolling.

THE WORKOUT

Hopscotch & Fast Feet

Start a few feet away from your stroller, facing your kiddo, with your feet hips distance apart. Squat down by bending both knees and sitting your hips down. As you stand up, lift one heel towards your hips as a “butt-kicker”. When that foot comes down, step slightly forward & repeat the squat action. Once you are close to your kid, give them a tickle and then run your feet back quickly to where you started. Repeat for an entire minute.

If you want to increase the intensity, turn the squat & butt-kicker into a Hopscotch movement by jumping through the squat and into the butt-kicker - as if you are playing hopscotch when you were a kid yourself.

Swivel Lunge & Chest Press

Starting on the left side of the stroller, wrap the resistance band around your back & under your armpits, hold the handles and the tube, and bring your elbows up even with your shoulders. Think about lacing your rib cage together to activate your core. Now, step forward with your left leg, bending both of your knees. Then, open your body and legs towards the stroller & into a plie squat. While in the plie squat, push your hands forward. Now, slowly return the band back to the starting position as you rotate back into your lunge. Step together, re-adjust your posture, tighten your core, and repeat again for 1 full minute.

FUN4BABY? Of course, it is, if you sing Twinkle Twinkle Little Star!

Single Leg Deadlift & Knee Lift

Begin behind your stroller with your feet under your hips and fingertips on the handles. Take a moment to find strong posture - hips over heels, rib cage laced together, shoulders back & down, and strong chest. Push the stroller forward as you lift your right left behind you and tilt your torso and face down - nose over toes. Take a moment to find your full stretched extension with arms and leg long. As you return to standing, gently pull the stroller back in and lift the right knee towards the handlebar. Test your balance by letting go of the handles. Now, lower the foot & return to find your strong posture before repeating on the other side. Alternate for 1 minute.

Swivel Lunge & Rear Delt Fly

Starting on the right side of the stroller, hold your resistance band’s handles & tube to where the band is tight in your hands at shoulder height. Think about lacing your rib cage together to activate your core. Now, step forward with your right leg, bending both of your knees. Then, open your body and legs towards the stroller & into a plie squat. While in the plie squat, pull your hands apart, with your pinkies coming to the midline of your body & the band almost touching the bottom of your sports bra. Now, slowly return the band back to the starting position as you rotate back into your lunge. Step together, re-adjust your posture, tighten your core, and repeat again for 1 full minute.

FUN4BABY? Of course, it is, if you sing Twinkle Twinkle Dinosaur!

Twinkle twinkle dinosaur, letting out a great big ROAR.
When he walks he STOMP STOMP STOMPS, when he eats he CHOMP CHOMP CHOMPS.
Twinkle twinkle dinosaur, letting out a great big ROAR.

4 Low Jacks w/ Peek-a-Boo & 4 Tap Backs with High Fives

Start a few feet away from your stroller, facing your kiddo, with your feet hips distance apart. Squat down by bending both knees and sitting your hips down & covering your face with your hands. Tap one foot out wide as you peek-a-boo your hands. Repeat for a total of 4 taps. Now, tap your foot behind you 4 alternating times as you give your kiddos high-fives. Repeat for 1 minute.

If you want to add a bit of intensity, turn the taps to the side into low jumping jacks.

Meet Stroller Strides

Do you want to experience these movements with other local moms (& kids!)? Join us for our Stroller Strides classes nationwide. Stroller Strides is a functional, total-body conditioning workout designed for moms with kids in strollers.

Chrystal shared with us that Stroller Strides is her favorite program to teach. “You see the evolution of moms - when they start as new, sleep-deprived, unsure mamas - & how they slowly start to feel stronger, more sure about themselves, more connected to other mothers. Eventually, they're welcoming other new moms telling them to keep showing up for themselves because it's worth it. It is beautiful watching this community grow through movement, community, & friendship.”

Each Stroller Strides instructor is skilled to meet you where you are mentally and physically. You’ll leave class feeling connected, successful, and energized! This class is all about self-care in a supportive and encouraging environment.

Find your village, mama.