Your baby is asleep, now what?  You could do dishes or laundry but… you could also do something for yourself.

Exercise is one of the most beneficial, natural, and easy elements that you can use to increase your health and wellness, especially after having your baby.  That’s why I’ve created this 12 minute workout for you to do any time and any place that suits you.  And if you want more than 12 minutes, just double (or triple) the workout!

**When exercising after having a baby, keep in mind that your core endurance and strength will be your main focus during each exercise.  Be sure to gently engage your whole core (gently contract from the top, sides and your pelvic floor muscles) before each movement.**

Here’s how you get started:  Set your phone timer (or use an interval timer app), put on some music and begin.

The short list

Get started:  Set your phone timer (or use an interval timer app), put on some music and begin.

Workout:  perform each exercise for 30 seconds

Bring it to the next level:  perform each exercise for 45 seconds to 60 seconds.

  • Warm up for 2 minutes (or cardio for second round)
  • Burpee
  • Wall sit
  • Push ups
  • Lunges  – 15 seconds each leg
  • Triceps
  • Hip press
  • Shoulder push up
  • Calf raises – 10 seconds on each side
  • REPEAT each exercise from burpees to calf raises
  • Core – 1 minute each
    • Crunch and side to sides
  • Repeat entire workout from warm-up/cardio or cool down and  stretch

Exercise Instructions:

Warm up for 2 minutes. 

Ideas for warming up:

  • Jumping jacks
  • modified jumping jacks (raise both arms up like a regular jumping jack but only step one foot the side at a time)
  • jump rope (or pretend)
  • burpees ((pictures below) start standing, put your hands on the floor, step or jump back with your feet to a plank position, do a push up, step your feet back to your hands, come back to standing, and then jump (if you want to)
  • star pose (bring one leg out to the side and arms up, hold, and repeat on the other side)
  • lunges
  • arm circles
  • dance
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ padding_left=”10px” padding_right=”20px” parallax=”off” parallax_method=”off”][et_pb_sidebar area=”sidebar-1″ _builder_version=”3.17″][/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image001.jpg” alt=”modified jumping jacks” title_text=”modified jumping jacks” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”modified jumping jacks” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

modified jumping jacks

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image002.jpg” alt=”jump rope” title_text=”jump rope” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”jump rope” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

jump rope

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image003.jpg” alt=”Star pose” title_text=”Star pose” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Star pose” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Star pose

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”] Burpee

Start standing, put your hands on the floor, step or jump back with your feet to a plank position, do a push up, step your feet back to your hands, come back to standing, and then jump (if you want to).
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image004.jpg” alt=”Begin standing” title_text=”Begin standing” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Begin standing” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Begin standing

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image005.jpg” alt=”Come down into a plank position, push up” title_text=”Come down into a plank position, push up” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Come down into a plank position, push up” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Come down into a plank position, push up

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image006.jpg” alt=”Come back to standing” title_text=”Come back to standing” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Come back to standing” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Come back to standing

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image007.jpg” alt=”Jump” title_text=”Jump” show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Jump” _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Jump

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Wall sit

Come down into a sitting position with your legs in a 90° position.  Keep your wieght on the middle to the back of your foot, not your toes.

Bring it to the next level: raise one leg at a time for 5 to 10 seconds, or as long as you can hold.  Keep most of your weight on the middle to back part of your feet, not your toes!
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image008.jpg” alt=”Wall sit 1″ title_text=”Wall sit 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Wall sit 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image009.jpg” alt=”Wall sit 2″ title_text=”Wall sit 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Wall sit 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Push ups

Choose either to begin on your knees or your toes.  You can use your fists if the exercise is hard on your wrists.  Remember to keep your core tight while you perform push ups.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image010.jpg” alt=”Push ups 1″ title_text=”Push ups 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Push ups 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image011.jpg” alt=”Push ups 2″ title_text=”Push ups 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Push ups 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image012.jpg” alt=”Push ups 3″ title_text=”Push ups 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Push ups 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image013.jpg” alt=”Push ups 4″ title_text=”Push ups 4″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Push ups 4″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Lunges   – 15 seconds each side

Static lunges: start in a lunge position and bend both knees to come closer to the ground.

Bring it to the next level by starting in a standing position and then stepping forward and then coming back to the standing postion.

*For both exercises keep most of your weight on the middle to back part of your feet, not your toes!*
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image014.jpg” alt=”Lunges 1″ title_text=”Lunges 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Lunges 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Static lunge

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image015.jpg” alt=”Lunges 2″ title_text=”Lunges 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Lunges 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image016.jpg” alt=”Lunges 3″ title_text=”Lunges 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Lunges 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][et_pb_text _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center”]

Moving lunge starting position

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Triceps

Start in a reverse quadraped position, making sure that your hands are in a comfortable position behind your body.  Try to keep your hands closer to your body as having them out farther will put strain on your shoulders.  Then push the hips up by squeezing the bum.  Dip down by bending the elbows straight back   and then come back up and push the hips up by squeezing the bum.  If your elbows bow out to the sides you’ll lose contact with the triceps muscle so try to keep you elbows bending straight back behind you and not bending out to the sides.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image017.jpg” alt=”Triceps 1″ title_text=”Triceps 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Triceps 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image018.jpg” alt=”Triceps 2″ title_text=”Triceps 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Triceps 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image019.jpg” alt=”Triceps 3″ title_text=”Triceps 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Triceps 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Hip press

Lay on your back with your feet at a comfortable distance from your body.  Squeeze the bum muscles and push up with your hips.  There’s no need to push the hips up and over extend your back.  Try to keep a neutral spine and only push up as high as is comfortable for your body.  Be sure to push with your heels and squeeze your bum muscles as your come up.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image020.jpg” alt=”Hip press 1″ title_text=”Hip press 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Hip press 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image021.jpg” alt=”Hip press 2″ title_text=”Hip press 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Hip press 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image019.jpg” alt=”Triceps 3″ title_text=”Triceps 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Triceps 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Shoulder push up

You can use your fists if the exercise is hard on your wrists.  Start in a downward facing dog position or the beginning of a handstand position.  Bend your elbows and bring the top of your head down as close to the ground as possible.  Push back up to the starting position.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image022.jpg” alt=”Shoulder push up 1″ title_text=”Shoulder push up 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Shoulder push up 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image023.jpg” alt=”Shoulder push up 2″ title_text=”Shoulder push up 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Shoulder push up 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image024.jpg” alt=”Shoulder push up 3″ title_text=”Shoulder push up 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Shoulder push up 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Calf raises – 10 seconds on each side

Look at the toe positions below.  Preform 10 seconds in each position.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image025.jpg” alt=”Calf raises – 10 seconds on each side 1″ title_text=”Calf raises – 10 seconds on each side 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Calf raises – 10 seconds on each side 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image026.jpg” alt=”Calf raises – 10 seconds on each side 2″ title_text=”Calf raises – 10 seconds on each side 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Calf raises – 10 seconds on each side 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image027.jpg” alt=”Calf raises – 10 seconds on each side 3″ title_text=”Calf raises – 10 seconds on each side 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Calf raises – 10 seconds on each side 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Core – 2 mins

Crunch:  Feet on the floor or legs at 90°.  Bring your shoulders up, hold, and come back down.  Repeat.  Keep your chin in a neutral position and envision an apple under your chin and on your chest.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image028.jpg” alt=”Core – 2 mins 1″ title_text=”Core – 2 mins 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Core – 2 mins 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image029.jpg” alt=”Core – 2 mins 2″ title_text=”Core – 2 mins 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Core – 2 mins 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Side to sides:  come up into a crunch position and then rotate side to side by touching your hands to your heels.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image030.jpg” alt=”Core – 2 mins 3″ title_text=”Core – 2 mins 3″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Core – 2 mins 3″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image031.jpg” alt=”Core – 2 mins 4″ title_text=”Core – 2 mins 4″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Core – 2 mins 4″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Bring it to the next level:  repeat the workout by using the two minute warm up time as two minute cardio.

Or finish your workout with stretching.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Stretch

Sit in a wide leg position, toes pointing up, keep your back stright and bend forward as far as it’s comfortable for you.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image032.jpg” alt=”Stretch 1″ title_text=”Stretch 1″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Stretch 1″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image033.jpg” alt=”Stretch 2″ title_text=”Stretch 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Stretch 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Next, come back up to a straight back and bend over to the side by first reaching your hand up in the air and then stretching over to the side.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image034.jpg” alt=”Stretch 2″ title_text=”Stretch 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Stretch 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://www.happysleepingbaby.com/wp-content/uploads/2017/03/image033.jpg” alt=”Stretch 2″ title_text=”Stretch 2″ show_bottom_space=”off” align=”center” force_fullwidth=”on” admin_label=”Stretch 2″ _builder_version=”3.0.74″ animation=”off” sticky=”on”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|||” padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” padding_right_1=”10px” padding_right_2=”20px” padding_left_1=”20px” padding_left_2=”10px” admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ padding_left=”20px” padding_right=”10px” parallax=”off” parallax_method=”off”][et_pb_text admin_label=”Enter your blog post here” _builder_version=”3.0.74″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”10px||0px|”]Next, cross one leg over the other and hug your kneed into your chest.  Hold and repeat on the other side.

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