Welcome to Week 3 of our 8-week workout series 'HIIT with a BITT' where you can work out with your baby at home and you only need you and your baby carrier. It takes 30 minutes and it is one of the most effective way to improve your fitness and change your body shape.
Well done on getting to Week 3, hopefully you are now noticing that some of the moves are getting easier or you are now able to attempt some of the more challenging options.
Get previous workouts:
Week One here.
Week Two here
And here is WEEK 3: GETTING STRONGER
Aim to complete 3 rounds of the 8 exercises taking a 1-2 minute rest between rounds
If you don't want to take your baby carrier on and off you can complete 3 rounds of the step ups, walking lunges and squats with leg lift and then complete 3 rounds of the remaining exercises with the carrier off.
Try to always attempt the most challenging version of each exercise first. For example, try to always start doing your push ups on your toes, and then when you can't do any more, drop down onto your knees. Even if you only manage one push up, it is going to help challenge your fitness and you will see improvements much more quickly!
1. Step Ups:
Ensure you whole foot is placed on the step.
Alternate stepping up with your left and right foot.
Make it easier: Use a lower step
Make it harder: Use a higher step and add a knee lift
2. Walking Lunges
Stand on your right leg and step forward with you left leg.
You need to take a large step forward that allows you to bend both knees to a 90 degree angle.
Keep your feet should width apart (i.e. as if you are standing on parallel train tracks rather than a tight rope)
As you lunge ensure your take your weight straight down, not forward. You should be able to see your toe below your knee.
Keeping your left leg stationary, lift your right leg up and step forward in a walking motion.
Try to keep your balance and don't touch your right leg to the ground until it is in position in front of you.
Keep you abdominal muscles switched on as you step forward.
Keep moving forward with each lunge.
Make it easier: Return to a standing position in between each lunge.
Make it harder: Keep low as you step forwards. Aim to get your knee close to the floor with every lunge.
3. Squat with leg raise
Stand with feet shoulder width apart and squat down until you bottom is in line with your knees.
Stand up, and as you rise lift shift your weight to your left leg while you raise your right leg up and out.
Return your foot to the ground and move immediately into a squat.
Repeat with your left leg.
Make it easier: Only lift your leg a little off the ground.
Make it harder: Try to get your foot higher and increase speed.
4. High plank tap/tickle with push up
Start with hands under shoulders, keeping your body in a straight line.
Lift your right up up to lightly tap your baby on the head or give them a tickle.
Activate your core muscles and ensure that your hips stay level as you move your arm.
Return your hand to the floor and complete a push up.
Repeat with with your left arm.
Make it easier: Complete exercise on your knees
Make it harder: Lift opposite foot off the ground as you reach with your arm.
5. Chest press with bridge
Lie on your back with your knees bent and your heels close to your bottom.
Hold your baby over your chest with your baby facing you and your elbows out to the side.
As you straighten your arms to lift your baby up and away from you, also lift your bottom and lower back off the floor until only your shoulders are on the ground.
Hold for one count and take two counts to lower yourself back to the floor.
Make it easier. Complete a chest press first and then the bridge.
Make it harder: Hold the bridge position while you complete the chest press. Alternate extending one leg as you complete each press.
6 & 7. Side plank - left and right
Lie on your side with your elbow directly under your shoulder.
Imagine you have a harness under your hips and lift them up and off the ground. Extend your top arm toward the ceiling.
Keep you body in a straight line and hold this plank position.
Make it easier: Complete the plank on your knees. Keep your top hand on your hip.
Make it harder: Lift your top leg.
8. Triceps Push Up
Start in a push up position with your hand directly under your shoulders.
Point your elbows directly behind you to lower yourself to the ground.
Your arms should stay next to your body throughout the entire movement.
Straighten your arms to return to the starting position.
Make it easier: Complete the push up on your knees.
Make it harder: Complete with feet on a step
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