No Equipment 30 Min. Full Body Workout from SLAM

Ready to sweat? No equipment needed for this live workout. This will be total body, and love your core and pelvic floor. The workout is led by pre and post-natal exercise specialist and Get Mom Strong founder Ashley Nowe, and was held live on June 6, 2023. This workout is pregnancy friendly and is designed to help women with diastsis recti, prolapse, incontinence and other postpartum issues. You can do this workout from home, in a hotel room or on the go! No equipment needed! There is no music on this video so you can play your own playlist while you work out!

Get Mom Strong is home to the Strong Like a Mother (SLAM) workout program - with options for every stage of motherhood and any level of fitness. This is a great workout for when you are on vacations and are part of SLAM On the Go - a feature in the SLAM app.

First, Ashley shows you how to mirror the app on your TV so you can follow along on the big screen.
00:00 - 07:00 - Introductions and App Mirroring

Want to jump to the workout? Time stamps below!

7:00 - 10:55 Warm up (2 Rounds)
30 seconds Squat and Butt kicks
Rest
30 seconds Elevated Push-ups (on a chair or bench)
Rest
30 seconds Walking Wall Plank
Rest
Repeat

10:56 - Explainer on Tabatas and Move Overview

12:49 - 16:40 Workout Circuit 1:
Tabata - 20 seconds on, 20 seconds off for 8 rounds
Lunge to high knee (side 1)
Rest
Lunge to high knee (side 2)
Rest
Repeat

16:41 - 17:46 Explainer on Elevated Push-ups, Mountain Climbers and modifications

17:47 - 22:00 Workout Circuit 2:
Tabata - 20 seconds on, 20 seconds off for 8 rounds
Elevated Push-ups and Mountain Climber Combo Moves
Rest
Repeat

22:01 - 23:30 Explainer on Squat Jumps and modifications

23:31 - 27:28 Workout Circuit 3:
Tabata - 20 seconds on, 20 seconds off for 8 rounds
Squat jumps
Rest
Repeat

27:29 - 29:00 Explainer on Elevated Shoulder Taps and modifications

29:01 - 32:55 Workout Circuit 4:
Tabata - 20 seconds on, 20 seconds off for 8 rounds
Elevated Shoulder Taps
Rest
Repeat

33:56 - 34:14 Explainer on Shuffle with Jump Squats and modifications

34:15 - 38:11 Workout Circuit 5:
Tabata - 20 seconds on, 20 seconds off for 8 rounds
Shuffle with Jump Squats
Rest
Repeat

38:12 - 41:08 Cooldown
Child's Pose
Puppy Pose (Elevated)
Butterfly Pose

41:09 - 49:37 - Ashley answers questions from live participants and shares some SLAM updates.

Want more? Check out the Strong Like a Mother fitness program from Get Mom Strong. SLAM is a subscription-based exercise program with different options designed to meet moms where they are: SLAM Pregnancy, SLAM Bridge, SLAM 30, SLAM 45, SLAM Advanced, SLAM Stretch, SLAM Nutrition and the new quick 10 minute or less core workout generator, SLAM Core.

Since the launch of SLAM 2020, Ashley and Get Mom Strong have helped OVER 70,000 WOMEN (and counting) see results through her combination of exercise programming, expert guidance, and a supportive community. Get Mom Strong invites moms to prioritize their health and heal and strengthen their bodies through whole-body exercise programs that are focused on the core and pelvic floor. START TODAY!
____

Connect with Ashley and the Get Mom Strong community on social media:
  / getmomstrong  
  / getmomstrong  
  / getmomstrong