11/05/2013 - Workout/Exercise Ideas for New Parents

New Daddy/Mommy Workouts

As a newly minted father of a beautiful little girl, Lilly (right), my free time has become a fading memory and my priorities have been shifted toward spending time with my wife and daughter instead of in the gym. It’s been an amazing, yet challenging first month and I have had trouble finding time (and energy) to workout with the same vigor and consistency I had been so accustomed to prior to Lilly’s arrival.

So…this post is for all the new Dads and Moms out there looking for quick workout ideas to do in between feedings, diaper changes, and naps.

Here are a few workouts I have done over the last month (some of them more than once!). Each workout can be done in under 25 minutes including 5-7 minutes for a warmup. Try this Dynamic Stretching routine if you are looking for a quick, yet effective warmup.

Enjoy and if you try any of these workouts, hit us up on Facebook or in the comments section with how you did!

Workout #1: Total time 23 minutes

Warmup (90 seconds Jump Rope followed by Dynamic Stretching Routine)

Run 1.5 miles

5 Rounds of

10 Box Jumps(I used a 22” wall at the park by my house)

10 Squat Thrusts

10 Squats

Run 0.5 miles


Workout #2:  Total time 14 minutes

Warmup (90 seconds of running followed by Dynamic Stretching Routine)

50-40-30-20 and 10 reps of

Russian Kettlebell Swings(use a heavy bell)



Workout #3:Total time 20 minutes

Warmup (90 seconds of running followed by Dynamic Stretching Routine)

Every minute on the minute for 15 minutes complete the following

7 Dumbbell Thrusters

4 Burpees

***NOTE #1: No DBs at home? No problem! Use two 1-gallon milk jugs or water jugs. No jugs? No problem! Use two objects you have around the house that have relatively equal mass and can be safely handled and pressed overhead…be creative! If you have twins, use them! I am kidding (kind of)!

***NOTE: #2: If you are relatively new to exercise, you will want to scale the reps down a little. Try doing 4 Thrusters and 2 Burpees and work up for there if you need more.


Workout #4: Total time 12 minutes (in case you really need a quick workout and need to do it quietly in the living room!)

Warmup (90 seconds Jumping Jacks followed by Dynamic Stretching Routine)

Complete as many rounds as possible in 7 minutes

3 V-ups

5 Pushups

7 Squats

Happy sweating, diaper changing, baby soothing, and baby feeding!