Pimp My Playground: A Workout For New Moms

My idea of exercise is lacing up runners to go out for bacon and eggs. Seriously. After I gained forty pounds during my first pregnancy I even put on a sweat suit in case the spirit moved me to jog over to my salty pork fat and fried egg feast. It didn’t. That doesn’t mean that I like the baby fat, though. And it sure doesn’t mean that I don’t like reading about exercise. I LOVE reading about exercise! So much so that I’m bursting with pride about the Playground Confidential’s newest contributer: a bonafide fitness expert. Look for her on Fridays sometimes. ~Rebecca

By Natalie Kerr

To the apple of your eye the playground is an oasis of fun and activity. Why not for us? Have we outgrown it? Are we too sophisticated? I think not. Our little ones might be onto something here. The playground and the parkette it’s in, has everything we need to shed those baby pounds: fresh air, free equipment and the FUN factor. All we need to do is pimp it out it in a way that optimizes its fitness potential. The next time you are out with your little one dress up your playground fitness style and get moving. Everything from the swings to the benches can be our key to fitness freedom and achievement.

The great news is as moms we always have a playground date or two a week which can make our fitness habit consistent, simple and accessible. Next time you are at the playground try this great park and play circuit that is as easy as 1, 2, 3. Literally, it’s three circuits that will assist any new mommy in transforming their post-baby body. This is a 20 – 30 minute workout that is an easy, effective and fun-filled escape from the everyday fitness regime.

The workout
Pick 3 circuits to work with each routine, 2-3x/week

Warm-up
5 minutes (walk/jog around park or playground perimeter)

Sample Circuits
Circuit 1
2 minutes bench step ups
20 reps swing lunges
20 reps bench crunches
(Repeat circuit 2-3x)
(Rest 1-1.5 minutes)

Circuit 2
2 minutes jumping jacks
20 reps monkey bar wide/chin grip pull-ups
2X30 sec bench plank
(Repeat circuit 2-3x)
(Rest 1-1.5 minutes)

Circuit 3
2 minutes hill jog/sprints
(if no hills, then 2 minute bench or ground mountain climbers)
20 reps bench tri -dips
20 reps teeter totter V-sits
(Repeat circuit 2-3x)
(Rest 1-1.5 minutes)

Circuit 4
2 minutes slide jump overs (advanced), squat hops (intermediate), or standing squats (beginner)
20 bench push-up
20 bench leg lifts (knee bent or extended)
(Repeat circuit 2-3x)
(Rest 1-1.5 minutes)

Cool-down
Slow jog to walk or just walk around park (5 mins)
Full-body stretching (5 mins)

This express, boot-camp style workout is completely adaptable to the type of fitness mommy you are. Workout out alone, with the tot (perfect to use with stroller) or with an older kid at the park. Just remember, Mommies, getting fit and having fun is as easy as pimping your neighbourhood playground!

Note: All new mommies should wait 6-8 weeks post natal before beginning an exercise program and always consult their physician prior to returning to exercise.All new mommies should listen to their bodies and work within their own limits.

Natalie Kerr has been a Can-fit Pro personal trainer for 10 years, a Zumba and LMI BodyPump fitness instructor for 4 years and a Fitness Club Manager for 6 years. She is also a new mom. Nat will be monitoring the comment fields if you have any questions or you can contact her directly at fit_maven@yahoo.ca.