Autumn Calabrese shows seven exercises busy moms can do while playing with their kids: squats holding a child, shoulder presses, biceps curls, back squats, planks with a kid on your back, triceps presses, and hamstring lifts. Real interruptions from her child included.
Alright, mommies, this is for all you super busy mommies out there. I know I sometimes struggle with needing to get my workout in and feeling like I need to spend more time with my son. He's at school today, so I have Stacy with me and her daughter Bella. So they're gonna help show you guys how to interact with your kids and still get your workout in. So that's what we're working on today. So to warm up, Bella, you want to do some jumping jacks with us? No. Bella's favorite word today is no. So typical three year old. So because she won't let you actually do jumping jacks while you're holding her, let's just do like get a little bounce going on just to get the heart rate going. Or you can jog in place, whatever you need to do just to warm the body up. But if your kids are playing along with you and they're old enough, you can have them jog with you. You can have them do jumping jacks with you just to get the body going. So we actually just got done doing a little bit of a walk anyway, so I know Stacy's warm. So let me show you the first exercise. It's a squat. So feet are hip width ap are in. She's going to hold Bella on her front, so she's going to do a squat and squeeze the booty as you come up. Yes. So 10 to 15 of these, really hitting the legs, hitting the abs. So how do you weigh? I know, right? My son's 5 and he weighs 55 pounds. Like squatting with him is no joke. So will she let you do a shoulder press with her up in the air? Yay. So if you want to make it harder and get the shoulders involved, you can press them up. So we don't want to aggravate her, but that's exactly what you would do. You would squat it perfect and you can rest right there. So the next one we're gonna do is to work your biceps. Kids get heavy as time goes on, right? And then we're trying to do this. We got like the kid and the purse and like the groceries. And it's a balancing.
And you'd rather let both of your arms fall off than miss a bag because who wants to run back out to the car? So let's get the arms stronger. So it's basically a bicep curl. So you're gonna hold her long ways and you're just gonna roll her up and down you mommy's neck though. Be like a board Go straight.
There you go. Good. Now, the key for you is to try to stay standing up. Yeah, yeah. Because we always want to roll forward, right? Oh.
What the hell. Today.
You can't pull her hair. Hold my finger. Way more fun.
There you go.
Next move, you would put her on your shoulder.
It's all fun here at Autumn Fitness with the kids. This is real life. Let's be honest. This is what really happens when you try to get a workout in.
It sounds like a great idea. So you would put your child on your shoulders or on your back. No. And you would squat. So same thing. You would go right here. Okay. Hold on tight. So big.
Zoomie. So the whole time, Stacy's holding onto her legs so the belly doesn't fall off. She has her abs in. She's working her butt, working her legs. And they're having fun. Quality mommy time, right? Are you so high? Oh, my goodness. Mommy.
And sometimes you lose a little bit of hair.
Gotta breathe, and you can rest. Here's another fun one you can do for your abs. So you're gonna come down into plank position. And you would have your kid climb on your back. Or you could have somebody else set them on your back. So just mimic like you would set her on my back. Almost as if she was straddling me like a horse. You don't have to really do it, but that's what you would do. You'd have your kid just sit on your back like a horse. Basically, tell them not to bounce. Cause that will hurt. And hold the plank, and that'll really work your abs. This one would be for kids a little bit older, maybe, or five. Bell is three. But what you would do is you would lay on your back. You would have your kids stand by your head. You put your hands down, and they would step onto your hands. And then what you're going to do is you're going to take your feet up in the air. They're going to reach forward and grab your toes before you ever move your hands. When they have a good grip on your toes, you're going to bring your hands in forward. This actually comes from a cheerleading move. You've probably seen this. So they're going to stay holding onto my toes, and I'm going to press up and down with them on my hands, and it's going to work my triceps. Tell them not to let go of your toes, because that's where all the balance is going to come from. So then you would do 10 tricep pushes right there. So the Last one you would do is you would put them on your shins and they would hold on under your knees so that they're fully holding onto you. And you would just extend up and down. This is great for the hamstrings. So you know me, I'm always talking about working your booty in the back of your legs. Try putting your 30 pound kid right there and moving the legs up and down. That one is gonna burn. So you keep your knees together. And then, Bella, you're gonna grab onto mommy's legs and then hold her by the shoulders just so she doesn't fall. Yep. And then extend up and then squeeze. So to them, it's fun. They get to go upside down for you. You're getting a good hamstring and a booty workout.
Nice.
Nicely done. So those are your seven exercises. Sometimes it works out really well. Sometimes they don't want to play and they tell you, no, you want to. Now she wants to play. But either way, you get to spend quality time with the kids. You get your workout in. It's fun, guys. Be sure to subscribe. You'll get two new workouts from me every week. Fun workouts, nutrition tips. See what I'm up to every week. Thank you for joining us. Stacy and Bella.
You want to play? Thanks for joining us, guys, and we will see you next time.
