Strong Mama - Week 4 - The Month of Mama Self-Care Challenge
Enjoy our collection of workouts for Week 4 of the challenge. These workouts have been chosen mindfully to help you stay motivated and guide you during the challenge.
Don't forget to join our challenge Facebook Group to share this experience with us, to keep informed and inspired.
Download our planners so that you can mark off your workouts and note all moments of self-care as you go.
You've Got This Mama!
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Week 4 Workout Planner - Strong Mama.jpg
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Here is your Week 4 workout planner mama. Follow it as much as you can (we know mama life is busy!) and let us and your fellow mamas know how you are going in our Facebook group.
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NEW! 11 mins - Core - No Props (Strong Mama)
Ali will be working your core in all fours, planks and rolls down. The work on your wrists will also strengthen your arms and shoulders, build bone density and challenge your pelvis stability.
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16 Mins - Thighs & Butt - No Props (Strong Mama)
Join Ali for this standing workout to get the thighs and butt burning!
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17 Mins - Legs - No Props (Strong Mama)
Join Ali in her Sydney studio for a quick leg and glute burnnnn!
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17 Mins - Arms & Back - No Props (Strong Mama)
Going away for the weekend, even the summer but don't want to miss your workouts?! This short 15 min workout requiring no props so all you need is the internet and some space! This workout targets the muscles of the arms, back & shoulders - creating space and tone down the back line of your body.
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49 Mins - Full Body - Ring (Strong Mama)
This a true full body burn using the Pilates ring to challenge & change your body. Perfect for a strong mama who has closed their Diastasis - Follow along with Ali and she works through spinal mobility, strengthening and lengthening series.
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11 Mins - Core - No Props (Strong Mama)
Once you have closed your diastasis and you have completed your primary series you are ready to move on to more challenging core exercises like this series that uses a lot more flexion.
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12 Mins - Arms - Light Hand Weights (Strong Mama)
Join Ali in her Sydney studio for a quick but effective arm workout. Ali is using 1 kilo weights but with two cans of beans or even no weights at all, you will still feel the burn!
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35 mins - Full Body - Theraband (Strong Mama)
Going on holiday? Work week away? Remember to pack your theraband & don't miss your full body mindful burn!
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37 Mins - Full Body - No Props (Strong Mama)
Join Ali for this full body class that incorporates some side lying work, planks and roll ups
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10 Mins - Stretch & Reset - No Props (Strong Mama)
Sophie from our Sydney studio will help you find some length with this beautiful full body stretch
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Month of Mama Self Care Challenge - Tick Off Planner
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Give yourself the gift of accountability. Tick off everyday you move with us & note every moment of self-care throughout the month.
You deserve it Mama!