You’ve been cleared by your doctor to start exercising again, but…uh, how?! Those precious moments when your baby starts to nap are all too fleeting. As you frantically run through all the things you could be doing with that two-hour (OK, one-hour…OK, maybe 35-minute) block—meal prep, take a shower, read a book, learn a foreign language, achieve world peace—the time seems to evaporate, and you’re back in full-time caregiver mode. It’s the greatest job in the world, of course, but it makes exercising more than a little difficult.

That’s where Union Square Play comes in. We teamed up with the New York City–based children’s club and Mahri Relin, owner of women’s fitness studio Body Conceptions, to come up with a full-body routine you can tackle while wearing your baby. The best part? The whole workout takes just 30 minutes from start to finish.

All you’ll need, beyond your carrier, is a blanket, a few toys and two-pound weights. If you don’t have weights, you can use water bottles or cans, Relin says, or do the exercises without weights at all.

Check out the video above for the full workout routine, and for even more fun ideas for you and your kids, visit unionsquareplay.com.

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