Paul and I hosted 10 of our friends at the cottage this past weekend. I'm beat to say the least but I'm not sure if I'm beat from hosting or from the workout we did as a group on Sunday. It's one of Paul's and my favorite "Stay Strong Mummy" workouts. Stay Strong Mummy is an Australian mum who has a passion for fitness but also has a 3 year old and twin 1 year olds. She posts workouts that are really challenging but can be done quickly in your backyard - even with toddlers! I'm inspired by her and I love her Instagram posts (@staystrongmummy).
These types workouts will meet you at your fitness level as they are scalable yet challenging. I'm not able to run long distances at the moment because of a bad ankle, but I'm using these strength and bodyweight conditioning workouts to continue training for the Boston Half Marathon in October.
Here's the 40/30/20/10/10 StayStrongMummy workout:
40 air squats - adding weight is optional
30 lunges - each lunge is one rep (so 15 each side) and jumping lunges is optional for more intensity
20 pushups - from your knees is a good scaling option. Feet elevated for more intensity
10 burpees - Keep your feet closer together throughout the movement for more focus on your core
10 tuck jumps - if you aren't jumping, bicycles on your back is an option
Prescribed is 4 rounds in this order. This past Sunday we did 3 rounds as a group which took most of us about 15-18 minutes. Everything can be modified - movement, reps, and rounds! Listen to your body.
Below I go into a little more detail on the movements:
Feet planted, knees out, butt engaged, back straight and chest up. Toes slightly pointed out, and try and get hip crease below the knee crease (get your butt to the ground!). Also, your knees can come forward, as long and they track over or outside your toes.
Basically, I try and just model Roswelle's form, although hers is much better at the moment as she can get real low!
Knee to the ground, butt tucked, chest up.
Elbows in and back, abs engaged, back straight, neutral neck, chest and nose to the ground. No snaking!
All the way to the ground, hollow core/abs engaged when coming back up (no snaking), hips lead your ascend. These are intimidating, hard and I basically hate them...but you will get better at them the more frequently you do them.
Knees up, up, up, up! deceptively hard!! but only 10. Also, try and keep your chest up and back perpendicular to the ground at the top of the tuck (mine is coming a bit forward...)
These types workouts will meet you at your fitness level as they are scalable yet challenging. I'm not able to run long distances at the moment because of a bad ankle, but I'm using these strength and bodyweight conditioning workouts to continue training for the Boston Half Marathon in October.
Here's the 40/30/20/10/10 StayStrongMummy workout:
40 air squats - adding weight is optional
30 lunges - each lunge is one rep (so 15 each side) and jumping lunges is optional for more intensity
20 pushups - from your knees is a good scaling option. Feet elevated for more intensity
10 burpees - Keep your feet closer together throughout the movement for more focus on your core
10 tuck jumps - if you aren't jumping, bicycles on your back is an option
Prescribed is 4 rounds in this order. This past Sunday we did 3 rounds as a group which took most of us about 15-18 minutes. Everything can be modified - movement, reps, and rounds! Listen to your body.
Below I go into a little more detail on the movements:
Air Squat//
Basically, I try and just model Roswelle's form, although hers is much better at the moment as she can get real low!
Lunge//
Knee to the ground, butt tucked, chest up.
Push-up//
Elbows in and back, abs engaged, back straight, neutral neck, chest and nose to the ground. No snaking!
Burpee//
{sorry for the placement RoRo}
All the way to the ground, hollow core/abs engaged when coming back up (no snaking), hips lead your ascend. These are intimidating, hard and I basically hate them...but you will get better at them the more frequently you do them.
Tuck Jump//
{tuck jumps are currently hurting my ankle so I modify with bicycles}