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103
Workout

While the baby is sleeping

~1 h. 11 min.
~852 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
Rotation 2
1
Level: 2
8
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Backward lunge single arm
4
Level: 2
12
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Squats (single arm)
4
Level: 1
12
Press - Y Adduction
4
Level: 1
6
Back extension
1
Level: 1
10
Side lunge
4
Level: 2
12
Round 2
Backward lunge single arm
4
Level: 2
12
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Squats (single arm)
4
Level: 1
12
Press - Y Adduction
4
Level: 1
6
Back extension
1
Level: 1
10
Side lunge
4
Level: 2
12
Round 3
Backward lunge single arm
4
Level: 2
12
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Squats (single arm)
4
Level: 1
12
Press - Y Adduction
4
Level: 1
6
Back extension
1
Level: 1
10
Side lunge
4
Level: 2
12
Round 4
Backward lunge single arm
4
Level: 2
12
Spider-Man
4
Level: 1
10
High pull - Squat
4
Level: 2
12
Squats (single arm)
4
Level: 1
12
Press - Y Adduction
4
Level: 1
6
Back extension
1
Level: 1
10
Side lunge
4
Level: 2
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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