This 12-week cycle of workouts is designed for women who have recently had a baby and have clearance from their midwife or doctor to start exercising again. Usually, women receive the green light to exercise at about six weeks after delivery, but your specific timeframe may be longer or shorter.
One boot camp workout might stress calisthenics while another stresses military-style drills. In most cases, you can expect to do calisthenics, such as pullups, pushups, lunges and crunches, as well as drills and sprints. Baby Bump Fave: Swimming. As a mom-to-be, you're focused on doing everything you can to have a healthy baby. Exercise is good for both you and your little one. If vigorous exercise is a priority during the first few months of breast-feeding, consider feeding your baby before your workout or pumping before your workout and feeding your baby the pumped breast milk afterward. Alternatively, exercise first and then take a shower, express a few milliliters of breast milk and, after a half-hour or an hour.
1.1m Followers, 391 Following, 1,070 Posts - See Instagram photos and videos from Workout Fitness Miami???? (@lindadurbesson). During the actual HIIT workout, start off with a 1:3 ratio of work to rest. In other words, if you do a 30-second sprint, take 90 seconds to recover. Repeat this cycle for a full 20 minutes. As you improve, cut your work-to-rest ratio to 1:2—such as 30 seconds of work followed by 60 seconds of rest—to boost intensity.
Please listen to your body and the advice of your medical professional. Start slow, and increase as you feel more comfortable as your body heals and recovers.
The primary goal of this program is to build up your base level of overall fitness, core strength and stability, and conditioning your body after the recovery period. In this program you will start with walking-only workouts for six weeks.
Then you will transition into six weeks of a workout routine that alternates bodyweight exercises, walking or other cardio intervals, and kettlebell workouts. We will also work on improving mobility and flexibility with simple movements including crawling, squatting, and stretching.
Workouts are programmed three days per week for a full 12 weeks, with optional additional walking or mobility work and recovery workouts on off days.
Equipment Needed:
Non-slip mat
Bench
PVC pipe or broomstick
There is a sample of the workouts from each phase below, but you can download the full 12-week program by clicking on any of the links provided below.
Training Schedule:
- Monday - Walking Workout 1
- Tuesday - Mobility/Recovery Day
- Wednesday - Walking Workout 2
- Thursday - Mobility/Recovery Day
- Friday - Mobility/Recovery Day
- Saturday - Walking Workout 3
- Sunday - Mobility/Recovery Day
Week 1: Day 1
Week 1: Day 2
20 minutes of walking at a comfortable easy pace
Week 1: Day 3
Week 2: Day 1
25 minutes of walking at a comfortable easy pace
Baby Workout 1 1 Oz
Week 2: Day 2
Week 2: Day 3
25 minutes of walking at a comfortable easy pace
Second Phase: Combo Workouts
Training Schedule:
- Monday - Workout 1
- Tuesday - Mobility/Recovery Day
- Wednesday - Workout 2
- Thursday - Mobility/Recovery Day
- Friday - Mobility/Recovery Day
- Saturday - Workout 3
- Sunday - Mobility/Recovery Day
Week 1: Day 1
A: Bodyweight Circuit #1
Side Plank: 20 sec/side
Bodyweight Squats x 15
Downward Dog: 30 sec
B: Mobility/Flexibility Workout #1
Inchworm x 1 minute
![Workout Workout](https://hips.hearstapps.com/wdy.h-cdn.co/assets/15/28/1436539549-paint-girl.png?crop=1xw:0.9534412955465587xh;center,top&resize=1200:*)
Glute Stretch x 30 seconds (Lie on your back and cross your right leg over your left knee. Wrap your fingers around your left thigh and gently pull back toward your chest.)
Chest Opener x 20 (Hold a PVC pipe or broomstick with a wide grip at hip level. Open your chest and rotate the pipe until it is behind your body, then bring it back to the original position. Keep your elbows straight.)
Week 1: Day 2
A: Conditioning Circuit #1
Walk, jog, row, or do some other form of cardio training for 20 minutes at a moderate pace.
B: Mobility/Flexibility Workout #2
Seated Hamstring Stretch x 30 seconds
Glute Stretch x 30 seconds (Lie on your back and cross your right leg over your left knee. Wrap your fingers around your left thigh and gently pull back toward your chest.)
Chest Opener x 20 (Hold a PVC pipe or broomstick with a wide grip at hip level. Open your chest and rotate the pipe until it is behind your body, then bring it back to the original position. Keep your elbows straight.)
Week 1: Day 3
A: Kettlebell Circuit #1
3 Rounds:
Sumo Deadlift x 10
Diamond Pushup (on knees if needed) x 10
B: Walk 20 Minutes
Week 2: Day 1
A: Bodyweight Circuit #2 Avid pro tools hd 10 download free.
3 Rounds: Splayer 4 1 6 download free.
Walking Lunges x 8 R/L
Bench Dip x 8
B: Mobility/Flexibility Workout #1
20 minute walk
Seated Hamstring Stretch x 30 seconds
Glute Stretch x 30 seconds (Lie on your back and cross your right leg over your left knee. Wrap your fingers around your left thigh and gently pull back toward your chest.)
Chest Opener x 20 (Hold a PVC pipe or broomstick with a wide grip at hip level. Open your chest and rotate the pipe until it is behind your body, then bring it back to the original position. Keep your elbows straight.)
Baby Workout 1 1 Oz
Week 2: Day 2
A: Conditioning Circuit #2
30 minutes, alternate 1 min. fast pace, 2 min. moderate pace
B. Mobility/Flexibility Workout #2
Seated Hamstring Stretch x 30 seconds
Glute Stretch x 30 seconds (Lie on your back and cross your right leg over your left knee. Wrap your fingers around your left thigh and gently pull back toward your chest.)
Chest Opener x 20 (Hold a PVC pipe or broomstick with a wide grip at hip level. Open your chest and rotate the pipe until it is behind your body, then bring it back to the original position. Keep your elbows straight.)
Week 2: Day 3
A: Kettlebell Circuit #2 Imagenomic portraiture for ps 3 5 2 build 3522 printer.
4 Rounds:
Baby Workout 1 1 Cup
One Legged Deadlift x 10
Kettlebell Swing x 10
B. Walk 25 minutes