You’ve probably seen the awesome hastags our roller girls and guys have been using lately #wsrtrainlikechamps and #nosuchthingasoffseason but what if you’re a mum wanting to balance off-season training with playtime? That was my conundrum.
I work full-time, add to that roller derby including volunteer time and you get #mumguilt when you miss spending time with your spawn.
As the famous commercial goes, “why not do both”? This has been my #wsrmumstrainlikechamps workout for the last two months or so:
In between pushes on the swing complete the following set three times:
- 20 × squat holds
- 20 × right leg lunges
- 20 × left leg lunges
This should give your offspring a good 5-10 minutes on the swing and you can actually enjoy swing time too, instead of going into zombie mum mode.
Ask your darling kidlet to hold on tight. Grab the rail and Carioca/grapevine around the the roundabout. Start slow and work your way faster. How fast can you go? If you go one direction always do the other. Only go for 30 seconds at a time so you and the offspring don’t get too dizzy and fall (learnt that the hard way…).
Ask kidlet to hold on tight. Sit on the very edge of the roundabout, lean back to about 45° and push with just the balls of your feet and toes. Start slow and go faster and faster. Again only do 30 second reps. Stop and spin in the opposite direction. Try changing it up and just use the heels of your feet instead of the balls of your feet. Too easy? Try not to lean on your arms. Put them in front of you in prayer position.
Rope Climbing Frame
Find a length of rope about belly height and hold on with your hands about shoulder width apart. Move your feet back until you are in a comfortable position to do two sets of press ups of 20 reps each. Too easy? Move your feet back further and move your feet to hip width apart and then shoulder width. Still too easy? Find a length of rope at knee height. Lie on the ground and place your feet or ankles on the rope. Complete your reps as push ups.
The Rope Basket/Net Swing
Jump in the net swing with your lil’ dear facing you in the centre. Place your legs and feet on either side of your kidlet and sit toward the edge facing the direction of swing. Hold on, lean back and push with your legs and feet in the direction of the forward swing and bring it back to a crunch on the back swing. See how much swing you can create without touching the ground/getting a push. Too easy? Try not to hold on or use your arms for swinging, get to a point where you are stable enough to swing while your hands are in front of you in the prayer position.
Monkey Bars or Climbing Frame
Try doing some pull ups. Cross your feet in front of you to avoid pushing off with your feet and just use your arms. Tbh, I’ve got really weak arms…I would just try to do one or two reps before moving on…
Some more tips
- Take time to warm up whether it is part of walking to the park or a quick game of chasings around the backyard before you start.
- Protect your back, engage your core with each rep by sucking your bellybutton inwards.
- Get creative, make playtime about both/all of you enjoying yourselves, if your cheeky monkey wants to play here/there how can you play too and challenge yourself.
- Don’t over do it if you still need to walk back home from the playground either mum needs lots of breaks or Mr Two needs to be carried home along with his bike and drink (lol).
- You’re at the park to play and spend time with your precious babies, remember to engage with them, ask for help counting your reps, make funny faces or noises with each rep, or make up some imaginative play together.
- Be that fun mum that properly “plays” at their playground, it doesn’t all have to be about reps and stretching, running around playing tip or the floor is lava is still a workout, trust me.
In the end, Axel and I did have fun and I feel #derbystrong for our 2017 season.
Go forth and play