Spring Into Fitness With These 5 Moves

This blog post was originally posted on FIT4MOM.com 

Ahhh, spring is here—can you feel it, Mama? That means it’s time to *spring* into action with renewed invigoration and focus as you shake off those winter blues! Did you know that sunshine & natural landscapes have been proven to accelerate mental and emotional recovery from stress?

Since sunshine and vitamin D provide energy and mood boosts, most FIT4MOM classes nationwide are held outdoors! In fact, sunshine has also been shown to increase your immunity. Who doesn’t need to feel less sick with kiddo germs?

“There’s something more motivating about exercising outdoors rather than indoors. Maybe it’s the sunshine, or the openness, or the scenery; whatever it is, I always feel amazing after an outdoor class!” shares Christina Gerberick, owner of FIT4MOM Central and Western Loudoun, VA.

Not only will working out boost your mood but having fun will also help! Laughter is a powerful way to boost your immunity, energy, and happiness. Our Strides 360 classes are full of old-school recess-style games, group relays, and partner drills guaranteed to inspire a chuckle or two. All of the fun of feeling like a kid again, mixed with the drills to increase your endurance and speed to sprint through mom life.

Christina wasn’t always a FIT4MOM instructor. She was an athlete before owning a business. “I love Strides 360 because it reminds me of my soccer practice days. It’s fun and fast-paced; It doesn’t feel like a typical fitness class at all. Agility and quickness drills are helpful for chasing after kids or navigating the unpredictability of mom life!”



Mama, head outside and try these fun exercises guaranteed to help you spring into a new fitness routine. Christina demonstrates each exercise with a lower impact option first. Then, she adds a bit more Spring into each movement, adding a bonus challenge to the exercise. Pick which version is best for your body and your current stage of motherhood.



With your feet together, find a strong posture with your shoulders back, chest lifted, and core strong. Kick one foot up and then step it forward into a squat position. Now, kick the other foot up and then step it forward into a squat. Once you reach a specific destination, kick your booty with your heels as you walk back to where you started.

Add some Spring: Instead of stepping, channel your inner 6-year-old and turn this into a hopscotch drill. Add little hops to each movement going forward and backward as Christina demonstrates.



With your feet together, lift one knee and step forward while driving your arms as if you were running. Repeat all the way across your outdoor area.

Add some Spring: Pretend to be a child by adding a hop to increase the height of your skip. Can you touch the sky, Mama?



Find your strong posture with shoulders back, chest lifted and core together. Bend your knees so you lower into a small squat. Now, step to the “front corner of the room” with one foot, allowing the other to dig next to it. Using the foot that is in the dig position, step to the other “front corner” and dig the other foot.

Add some Spring: Add some oomph by leaping instead of stepping. Try to maintain the “1, 2” rhythm with your feet—never landing simultaneously. The second foot should be just a few moments behind the first.



Start with your feet together with enough room to move sideways. Bend your knees into a small squat while keeping your chest lifted. March your feet forward and back twice. Then take 2 or 4 side steps while staying low (depending on your space). Repeat the sequence to return back to the start.

Add some Spring: Become an athlete by running your feet (and arms) forward and back twice. Then shuffle to the side adding a small hop when your feet come together to send the other leg out again.



Take 3 steps on the diagonal and then lift a knee. Try to keep the rhythm of “1, 2, 3, hold”. Move across your space and when you get to the end turn around and power walk to the start.

Add some Spring: Imagine you are running with a football & dodging the other team. Add speed to your 3 steps, really sinking into a bent knee position with the knee lift happens. Turn around and sprint back to the starting position.

While these moves are fun on your own, imagine what they are like with high-fives and friends cheering you on! We invite you to soak in the sunshine & laughter with other local moms by joining us for our Strides 360 classes nationwide.

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