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Join the BabyFit Busy Mom Bootcamp

Develop Healthy Habits, Have More Energy with 10-Minute Workouts

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More important than looking good is feeling good. As a busy mom, you need all the energy you can get. Working out regularly can help you feel energized and keep up with the demands of your busy life, but it's hard to find the time and energy to get started.

BabyFit's Busy Mom Bootcamp is just what you need to jump start your consistent exercise routine. We call it "Bootcamp" not because it's highly intense, but because it involves daily exercise and commitment so you can get real results. That may sound daunting, but each workout can be tailored to your own fitness level, and you also get to pick activities that you enjoy. Following our 4-week fitness program, created by the fitness experts at SparkPeople.com, our parent site, will help you look good and feel great in a matter of weeks, and also help you build momentum to make fitness a habit! This bootcamp isn't about losing weight or pushing yourself to the extreme; it's about making healthy habits a part of your life.

Here's what the Bootcamp involves:

  • A 7-Day Workout Program. SparkPeople fitness expert Coach Nicole created daily workout routines that take less than 10 minutes to complete! Do just ONE video each day for four weeks to sculpt every major muscle group in minutes a day. You'll need a resistance band, weights, and a ball to follow along, but keep in mind that many of the workouts can be modified (using dumbbells instead or no weights at all) if you don't have this equipment.

  • Five 30-minute cardio sessions each week. You pick the cardio and the intensity. (Yes, chasing after kids and playing in the park count as cardio!)

How and Why to Join:

  • Join our Busy Mom Bootcamp MommyTeam. (Make sure you're logged in and then click the "Join This Team" button.)

  • Post your goals, questions and more in the Team Message Boards to get almost instant feedback and support from our co-leaders and a group of others like you.

  • We have versions of this Bootcamp that are suitable for pregnant women and women who are trying to conceive or who are postpartum.

Make sure your exercise is safe:

If you are pregnant, follow the pregnancy version of the workout and ensure you meet these requirements.

If you are post-partum (and have been cleared to exercise) take these precautions:

  • Watch for increased vaginal bleeding, a sign of overdoing it too soon.

  • If you are recovering from a c-section, wait until your incision is healed and get your physician's OK.

7-Day Workout Plan

  • Do one video (below) each day. Each video will only take you 10 minutes to complete. You'll need a resistance band, a pair of dumbbells and a stability ball to follow most of the workouts. If you want to work harder or increase the intensity, use a heavier weight and/or repeat the video one or two more times.

  • Do five 30-minute cardio sessions per week. You pick the activity and intensity-anything goes! You can walk, bike, jog, jump rope, swim, do a fitness class or video-anything that gets your heart pumping! The more variety, the better! If you're new to exercise, aim for 30 minutes (or as close to that as you can manage, gradually increasing over time). If you've been at it a while and have your physician's approval, go longer-up to 60 minutes per session.

  • Follow the plan for 4 weeks. Four weeks of daily exercise is no small feat! This a great introduction to exercise if you're just starting out, since the videos make strength training easy with detailed instructions on form. Even if you're an avid exerciser, following this plan for a few weeks can add variety to your current program, which can help you bust a plateau and continue seeing results.

Workout Plan
for members who are trying to conceive and post-partum (cleared by physician for exercise):
Day 1
10-Minute Cardio Kickboxing Workout
No cardio

Day 2
7-Minute Lower Body Workout
Cardio: 30 minutes

Day 3
8-Minute Upper Body Workout
Cardio: 30 minutes

Day 4
10-Minute Core Workout
Cardio: 30 minutes

Day 5
9-Minute Lower Body Workout
Cardio: 30 minutes

Day 6
8-Minute Upper Body Workout
Cardio: 30 minutes

Day 7
9-Minute Core Workout

Please note at the end of each video/article it there is a button to "add to fitness tracker." Please disregard this info. BabyFit does not have this capability.

Modified Workout Plan for Pregnant Members:

Day 1
VIDEO: Upper Body Workout
No cardio

Day 2
VIDEO: Core Workout
Cardio: 30 minutes

Day 3
DEMO: Choose 5 lower body exercises
Cardio: 30 minutes

Day 4
VIDEO: Core Workout
Cardio: 30 minutes

Day 5
DEMO: Choose 5 upper body exercises
Cardio: 30 minutes

Day 6
VIDEO: Lower Body Workout
Cardio: 30 minutes

Day 7
VIDEO: Core Workout
No cardio

More Bootcamp Tips

Have any questions? Find the answers questions below.

How much weight should I lift?

The answer is different for everyone. When strength training, you should use a weight that is challenging enough that you feel fatigued by the end of each set, but not so hard that you can't perform the exercise in good form. You might need to try out a few different weights to find out which works best for you. If you're newer, start with a low weight to master the exercise in good form.

What if I miss a day?

If you miss a day, you can move on to the next day or do two videos in one day. Think of the New YOU workout plan as a guideline, so if you mess up here and there, don't worry-just get back to it!

What if I can't do some of the exercises?

Most of the videos will give you ideas to modify your workouts. But if there's any reason you can't do a certain exercise, don't feel pressured to try it. You can modify it as instructed, decrease your range of motion, use less weight (or no weights), or just skip the exercise entirely. Be sure to listen to your body and work at your own pace.

When should I start?

You don't have to start on any particular day or week. The Bootcamp plan was designed to begin (Day 1) on a Sunday, so that you do less exercise (no extra cardio) on Saturday and Sunday. However, you can start Day 1 on any day of the week. Or if you'd rather, you can begin in the middle of a week, starting on a Tuesday with Day 3, for example. As long as you do the videos in order, you don't need to worry about which days you're doing them.

What about nutrition and weight loss?

More important than looking good is feeling good. As a busy mom, you need all the energy you can get. Working out regularly can help you feel energized and keep up with the demands of your busy life, but it's hard to find the time and energy to get started.



If you're interested in nutrition or weight loss (and have been cleared by your health-care provider, these articles can help:

Pregnancy Nutrition 101

Getting Back to Your Pre-Pregnancy Weight While Breastfeeding

Getting Back to Your Pre-Pregnancy Weight

What if I have more questions or need support?

Join our Busy Mom Bootcamp MommyTeam to connect with other members who are following this workout plan. Post your goals, questions and more in the Team Message Boards to get almost instant feedback and support from our co-leaders and a group of others like you.

Overall, this Bootcamp will make sure you're targeting each of your major muscle groups in new ways. By doing a different workout each day, you'll have more fun and be more likely to stick with it! Because the strength workouts are just 10 minutes a day, you'll still have plenty of time to spend with your kids. Here's to a healthier, happier and more ENERGIZED you!
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