Skip to main content

Intermediate Level Workout 6 Months Postpartum

I did this workout the other night and it was a decent burn :) I enjoyed it because the 3 elements of my workout were interspersed throughout the 30 minutes in a fairly effective complimentary way. This incorporates straight weight training for strength, dynamic & static stretching for flexibility, and plyometric body weight exercises for fast twitch and cardio.

If you have any questions about the exercises, you can email me. All exercises with weights use 8lbs- hence the name of the workout :)

8lb Workout - 6 months postpartum

Intermediate to Advanced Fitness Level Pre/Preg/Post

Full Body Combo- Cardio, Strength & Flexibility 20-25 Minutes

Warmup:
Sun Salutations x 2
Neck Rolls
Shoulder Swim Rolls

Set:
Bicep Curl x 10
Shoulder Press x 10

Stretch:
Reach Back and Clasp Forward Bend
Standing Side Twists

Set:
1 arm 1 leg bridges x 10/side
Tricep Pushes x 10/side
Dynamic Pushups x 10

Stretch:
Child's Pose
Cat & Cow x 2

Set:
Burpies x 10

Rest 60 seconds

Set:
Standing Row x 15
Shoulder Press x 15
Bicep Curl x 15

Stretch:
Reach Back and Clasp Forward Bend

Set:
1 leg modified burpies x 6/side
Dynamic Pushups x 6

Rest 60 seconds

Set:
Side Bridge Leg Lift w/Weight x 10/side
1 arm 1 leg bridges x 10/side

Cool Down:
Seated V Toe reach
Rag Doll
Supine Figure 4 Glute Stretch
Seated Breathing Side Arm Reaches

If you still have gas in the can, add 30 minutes low impact Cardio such as Stationary Bike or Elliptical Steady Pace RPE 12-14

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Day 3 Carb Flush- Ketosis

I am on Day 3 of my pre race carb flush. Here is my food plan for today:
Wednesday:
- Coffee & Banana
<--- Left was my mid day post client meal- chicken chunks, red cabbage and spinach in a white sauce, quinoa.

---> Right was my dinner- raw veggies with homemade mayo, bacon (mmmmm), 2 perogies, edamame.

Tonight I had 1/2 pear, cheddar cheese chunks and 3 thick crackers. O yes and this......

Sangria FTW! :)

I am wrapping up the 3rd and last day of my carb flush. Tomorrow I begin to replenish, Friday is the big homemade pasta dinner we have planned, then Saturday is bean salad and regular program pre-race day. I have completely avoided refined sugar even in my coffee (favouring extra milk over sugar). I will continue this until race day and beyond, now seemingly hyper-mindful of glycemic indexes and performance (from race day to every day!).

The Mississauga Half Marathon Clinic at the Winston Park Dr. Running Room store had its last clinic meet on Tuesday. I loved running with …

Nutrition- Soup & Bread!

I could live on soup. Seriously- it is an infusion of goodness full of electrolytes and soluble nutrition. It is hard to f*%$ up soup :) It's a go-to healthy choice. A small serving is very filling. It can be topped with bread, shredded cheese, sour cream or yogurt. It is a 2:00 reheat and great for a fast meal at home. It is a great "healthier" restaurant choice. I order soup all the time! It is delicious :)

Ben made this amazing asparagus and broccoli soup. He brought me 2 containers which = 4 servings for me. I have 2 left for the weekend. It is a jam packing 300 calorie infusion- perfect fuel for training and a healthy food plan. Here is his recipe:
Four cups of each potato, asparagus carrot and broccoli
1 bag of milk
2 cups chicken stock.
I think he blended it.
Serve with greek yogurt.
After adding the cheese I thought it was a bit salty so perhaps 1 cup of stock could be replaced by 1 cup of water? Regardless, this is a simple and delicious healthy recipe to try!