Workout While The Kids Sleep

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Workout While The Kids Sleep

I am lover of the gym I design my workouts to get maximum benefit whether I be in the gym or at home. If you follow us you will know we are  busy parents of two and you know just like anyone else that sometimes you just can’t make it to the gym so what do you do…. workout while the kids sleep

Lil Mr Workout turned 8 months just over a week ago and has learnt to walk, has cut his two front teeth, recovering from a bout of chicken pox and not quite mastered the fine arts of sleeping through the night. Through all this development he is doing makes for some what of an interesting task  when you are trying to head out for an evening workout, we try plan our workouts in after the kids have gone to bed and we normally tag team alternate days.  I am sure you can imagine all this new development for an 8 month baby means much needed cuddle time with Mummy which calls for me to be close but…. alas I don’t want to have to stop training so while the kids slept Mr Workout and I got our workout on.

Here is my back and active rest workout, great for killing two birds with one stone when you are short for time and want to get your weight training done and cardio in for that day great for fat loss and working on sculpting those muscles and great workout while the kids sleep.

Make sure you warm up nicely to get the body warm and get the blood pumping to the muscles add in some dynamic stretches and pay close attention to the muscles you will be working.  Always make sure you do the  resistance move before the plyometric/ cardio move this way you can ensure  you put maxim effort in your lift.  If you don’t have a bosu ball that’s fine you can do body weight ( sssshh a secret  mine isn’t a bosu ball its actually a cheaper version I found from Amazon UK works just as well ) I am also using a Lerbert Equalizer as  a safer option as  a pull up variation  due to me having hernia surgery a few months back. You can make a make shift one but please ensure its stable. Or use a a resistance band on a pull up bar to assist you, Rubber Banditz its a great company but  there are loads if you search on Amazon or you can ask your partner to help you. If you are really feeling beast-mode use the pull up bar all on its own. ( Mentally high fiving you right now)  For the resistance/weight training moves I am using my York Fitness dial select dumbbells, you can use resistance bands? kettle bells, heavy water bottles or anything that will provide you resistance and be a challenge for you.

Each move I  did 4 sets 15 reps with no breaks in between the paired exercises after each set rest for 30  to 60 seconds.

Note…As you  see in the video I shouted ‘ I can row this!!!’ I surprised myself with a weight I didn’t think I could do for 15 reps so don’t forget to challenge yourself ( whilst being safe of course)

Inverted row ( Great regression for pull ups)

  • With feet on the stability dome ( This provides some extra instability to increase the intensity)
  • Grab hold of the bars and pull yourself up
  • Neutral spine as as always

Note: You can  use a pull up bar and just do assisted squat

Stability dome squat

  • Dome side down careful get on, use something to help you balance if needed
  • Arms out in form for balance thumb sups if you like as I have done it will help you activate your back to help squat
  • Upper thighs parallel to the ground as you sit back into the squat
  • Knees behind  toes
  • Back straight with a slight curve in lower spine
  • Chest up and  neutral spine
  • As you drive back up push the weight though your heels

Note: You can do a standard body weight squat if you like

Do each exercise after each other  rest and repeat till your sets are done

Double dumbbell arm row

This is a slight variation on a double arm row with a longer reach

  • Neutral spine- head and spine in alignment.
  • Bending at the waist
  • Draw the weight towards  your torso bending at the elbow keeping the upper arm parallel to floor
  • Don’t forget to breath out as you bring the weight up

Lunge  jump squat

  • Jumping one foot forward and the other back with a  bend in the knee
  • The forward  foot having knees behind toes
  • Spring back up bringing the feet to middle
  • Jumping out in to a low squat knees

Do each exercise after each other  rest and repeat till your sets are done

Single arm row

  • Neutral spine- head and spine in alignment.
  • Bending at the waist
  • Draw the weight towards  your torso bending at the elbow keeping the upper arm parallel to floor
  • Don’t forget to breath out as you bring the weight up
  • I have rested my hand on the equalizer for added stability but you can use a  hair or a bench if you have it

1 Leg on bosu  ball squat jump with

  • 1 leg in the stability dome and one on the ground explode off the ground as  you would normally do a jump squat
  • The upper legs should be parallel to the ground to get maximum benefit.
  • Ensure you knees are behind the toes.
  • When returning to the ground make sure those knees have  a soft bend
  • Put those hand out in from of you stabilise yourself it will also help for momentum

Do one arm and one leg  rest and do the other side.

Deadlift

  • With a  slight bend in the the knees, hips back and back straight.
  • Keeping your back and arms completely straight at all times
  • Use your hips to lift the dumbbell as you breath out

Squat jump on stability dome

  • Stability dome  facing up
  • Feet either side of the the dome jump up on to the dome
  • Soft bend in the knees as land in the middle of the dome
  • Push of the centre of the dome returning feet either side of the dome

Do each exercise after each other  rest and repeat till your sets are done

A great workout for your back and some cardio which will have the legs burning the kids were asleep so it made it at an extra challenge to keep the  jumps light footed lol try it out and let me know what you think, workout while the kids sleep;)

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