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103
Workout

While the baby is sleeping

~1 h. 6 min.
~792 kcal
Female
⁉️ Comments

"While the baby is sleeping" This workout is ideal for mothers who want to support your shape and health, despite being busy caring for a child. Effective exercises This workout can be done in short periods of time, allowing you stay in great shape. Working out the muscles of the hips, back, abs and chest muscles will help strengthen the body and create more beautiful proportions of the figure. This workout performed in a circular format, for an hour, exercises are repeated one after another friend, so even half the workout can count in your favor. Perform 1-2 rounds if you need to do it in a shorter period.

Warm up
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Backward lunge single arm
4
Level: 2
12
Subscription needed
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Press - Y Adduction
4
Level: 1
6
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Round 2
Backward lunge single arm
4
Level: 2
12
Subscription needed
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Press - Y Adduction
4
Level: 1
6
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Round 3
Backward lunge single arm
4
Level: 2
12
Subscription needed
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Press - Y Adduction
4
Level: 1
6
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Round 4
Backward lunge single arm
4
Level: 2
12
Subscription needed
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Press - Y Adduction
4
Level: 1
6
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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