Post Pregnancy Hangover
Having children is the greatest gift. This gift also ends up making your schedule for you, so that once upon a time gym routine you may have had in the past no longer exist.
It’s tough being a new or veteran mom trying to juggle your family, work and personal life all while trying to get back in shape to that body you know and love. Post pregnancy is a challenging transition in more ways than one.
Fortunately for you, I’ve created a 3 day workout that will allow you to fast track your SnapBack body with some key exercises and training.
Ready for the Fast Track?
Once your physician has cleared your activity level, there’s nothing more motivating that getting your body back in pre-pregnancy form. This workout is a great first step to feeling your best in your favorite dress again.
This Fast Track Your Snapback post pregnancy workout targets those problem areas, builds muscle, and burns fat in the places you want it most (booty, thighs, waist, etc).
These workouts require little to no equipment, so you can do them at home, in the gym, or just about anywhere. Many if them can be done in 20 minutes or less, so they can easily be implemented in your daily routine.
Before diving in to this workout, here is some important information to help get you started:
How much weight should I use?
Before you start, figure out how much weight you are going to use for each set by finding your ten-rep max (10RM). Do so by selecting a weight you think you can lift ten times with perfect form.
This means that the weight is heavy enough that your form would break down on the eleventh rep. If you only make it to five reps, the weight is too heavy. If you maintain perfect form after ten reps, then the weight is too light.
Taking a break between sets
Rest up to two minutes between sets for exercises that require using multiple large muscle groups like squats and deadlifts. Rest about thirty seconds between sets for muscles that are single-joint movements or require less energy like seated like bodyweight exercises.
In this program, I’ve given you guidelines as to how many repetitions you should aim for during each exercise set. This is just a goal to keep in mind while lifting. I would rather you achieve six high quality reps with great form than squeeze out twenty mediocre reps with only a few high quality ones in the beginning of your set.
When to do Cardio
Perform up to two high intensity cardio sessions each week along with your strength workouts. This could be hill sprints, kickboxing class, or any form of exercise that causes a rise and fall in your heart rate. Just don’t overdo it.
In this program, I denote paired supersets in your training logs as 1A and 1B or 2A and 2B. This means that you perform one set from exercise 1A, and immediately follow it with one set from exercise 2A. Once you complete both sets, rest for sixty to one hundred twenty seconds, and repeat until all sets are completed.
Fast Track Your Snapback Workout
1a. Bodyweight Glute Bridge – 3 Sets of 10 – 20 reps
1b. Wide Grip Lat Pull-down 3 sets of 8 – 12 reps
2a. Bodyweight Squat – 3 sets of 10 – 20 reps
2b. Dumbbell Chest Press – 3 sets of 8 -12 reps
3. DB Deadlift – 3 sets of 10 – 20 reps
4. Side Lying Abduction – 2 sets of 15 – 30 reps (each side)
5. Crunches – 2 sets 30 seconds
6. Side Crunch – 2 sets of 30 seconds (each side)
1a. Single Leg Glute Bridge – 3 sets 0f 10 – 20 reps (each side)
1b. Reverse Grip Lat Pull down – 3 sets of 8 – 12 reps
2a. Bodyweight Front Lunge – 3 sets of 8 – 10 reps (each leg)
2b. DB Shoulder Press – 3 sets of 8 -12 reps
3. Superman – 3 sets of 8 – 10 reps
4. Bird Dog – 2 sets of 10 – 15 reps (each side)
5. Front Plank – 2 sets of 20 – 90 seconds
6. Side Plank – 2 sets of 20 – 90 seconds
1a. Hip Thrust – 3 sets of 10 – 20 reps
1b. Seated Cable Row – 3 sets of 8 – 12 reps
2a. Leg Press – 3 sets of 8 – 12 reps
2b. Push Ups – 3 sets of 8 – 12 reps
3. Barbell Deadlift – 3 sets of 8 – 12 reps
4. Donkey Kick – 2 sets of 15 – 20 reps (each leg)
5. Russian Twist – 2 sets of 30 – 60 seconds
6. Bottoms Up – 2 sets of 30 – 60 seconds
On Tuesday and Thursday, do 15 to 20 minutes of HIIT cardio of your choice. Repeat this workout for 4 to 6 weeks for best results.