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

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Kate Rita- Personal Trainer and Diastasis Expert

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