Cardio Upgrade: Don’t Just Walk, Strength Train Too!

Today’s post is all about a quick workout I put together to do on a family walk, run or hike, turning a bonafide cardio workout into an opportunity to strength train. My favorite! We completed this workout on our local bike path, but you can do this workout anywhere and with or without the walk.

Staying active as a family is important to me. I think it’s important we’re healthy parents for our kids. I want to do everything I can to stick around for as long as I can. I tell Chris that when we are grandparents, I hope we can be out hiking with our grandkids. And that vision starts now; with lots of training while we’re parents!

I also love that we are setting an example for our children every time they see us working out–and that Isla is already creating this habit of being active. Isla is one of those babies who rarely sits still (just like her mama). She is always busy and into something. She wanted to skip crawling and hop to walking, and though that didn’t happen, she is now walking and trying to run away from us (and into trouble) as fast as she can. This new growing baby is getting a head start too. When mom’s active, baby is active! No wonder this kid is trying to bust open my belly with some serious ninja kicks and jabs.

As an added bonus, I love being an active woman. I love that I’m showing my daughter that she can be active, through every stage of her life, including pregnancy if she chooses to have a family. I feel strongly that Isla is as healthy as she is because I made the choice to stay active and healthy during my pregnancy. I feel lucky that I had the opportunity to make this choice too, but the human body (and in particular here, female body) is pretty amazing. Clearly Isla’s not taking all of these intricacies in right now, but these are the lessons I look forward to teaching her in the years ahead as she’ll be able to look back on photos and videos.

So, the workout. I’ll preface this by saying: clearly, I’m pregnant. Like really pregnant. 31 weeks pregnant actually. I have been exercising before and throughout this entire pregnancy. That being said, if you’re pregnant and just starting exercise, I wouldn’t recommend you start with all of these exercises. Particularly those where you’d find yourself in a plank position. Like the push ups and plank arm pulls. If you include them, here are some tips.

If you are pregnant and doing the plank-based exercises, consider starting from your knees and always make sure you’re wrapping your abs together! Our abdominal wall naturally separates when we’re pregnant and this prone position puts extra pressure on our abs. Do your part to hold them together by squeezing your abs together, like you’re wearing a corset. If you see your belly “pointing” out, stop the exercise. That’s literally your belly muscles split apart. If you take a peek at your belly, it should still be rounded. This is something I actually couldn’t do when I was pregnant with Isla and I’m proud to say I’ve built even better function of my abdominal muscles between these two pregnancies and can keep my belly round this time–even after a c-section. Just do what is right for you and your baby and do what you can. If these two exercises aren’t possible, lots of others are–I promise!

For the general population, all of these exercises are a fun way to mix up your workout routine or intensify a walk or hike. I used a jogging stroller for a couple exercises, but you could easily just use hand and foot reach/taps instead.

As far as putting all of the exercises together, here are a couple ways to structure this workout:

Option 1:

  1. Walk for 2 minutes
  2. Complete 15 reps of one exercise
  3. Walk for another 2 minutes
  4. Complete 15 reps of another exercise
  5. Repeat

Option 2:

  1. Walk for 5-10 minutes
  2. Complete 15 reps of all exercises in a circuit
  3. Repeat

I would do 2-4 sets of each exercise depending on how much time I have. If you can’t do 2-4 sets, just do what you can. Something is better than nothing!

Walk/Hike Full Body Strength Circuit

  1. Squat (15 reps)squat.jpg2. Lunges (15 reps each side)lunge3. Side lunges (15 reps each side) – without a stroller, just reach and tap your foot to the sideside lunge4. Push ups (15 reps)push up5. Single arm plank pulls (15 reps each side) – without a stroller, just reach and tap your hand to the frontarm pull stroller

What is one of your favorite ways to mix up your walk or workout? Share in the comments! 

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