Postpartum fitness Workout

Author Katie Dyck BMR(PT), Pre/Postnatal Fitness certifiedFitness Level BeginnerType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration30 Min per session
You should only start this postpartum program if you have completed your 6 week postpartum medical exam and exercise has been approved by your primary caregiver. This is a circuit training program that can be completed 3 days per week.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Air Bike Exercise Picture 2. Air Bike
Sets: 3Reps: 12
Bridge Exercise Picture 3. Bridge
Sets: 3Reps: 12
Notes:1 minute total as tolerated
Side Bridge Exercise Picture 4. Side Bridge
Sets: 3Reps: 12
Notes:1 minute total as tolerated
Pelvic Thrust Exercise Picture 5. Pelvic Thrust
Sets: 3Reps: 12
Notes:do not swing the hips - lift with the lower abs only
Day 1 - Plyometrics
Jump Rope Exercise Picture 1. Jump Rope
Sets: 1Reps: 60
Notes:2 minutes between each exercise
Day 1 - Upper Body
Elastic Band Bicep Curls Exercise Picture 1. Elastic Band Bicep Curls
Sets: 3Reps: 12
Bench Dips Exercise Picture 2. Bench Dips
Sets: 3Reps: 12
Notes:feet on floor
Wall Push Up Exercise Picture 3. Wall Push Up
Sets: 3Reps: 12
Exercise Band Back Lat Pulldowns Exercise Picture 4. Exercise Band Back Lat Pulldowns
Sets: 3Reps: 12
Standing Row (Elastic Band) Exercise Picture 5. Standing Row (Elastic Band)
Sets: 3Reps: 12
Day 2 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Air Bike Exercise Picture 2. Air Bike
Sets: 3Reps: 12
Bridge Exercise Picture 3. Bridge
Sets: 3Reps: 12
Notes:1 minute as tolerated
Side Bridge Exercise Picture 4. Side Bridge
Sets: 3Reps: 12
Notes:1 minute as tolerated
Pelvic Thrust Exercise Picture 5. Pelvic Thrust
Sets: 3Reps: 12
Day 2 - Lower Body
Front Squats Exercise Picture 1. Front Squats
Sets: 3Reps: 12
Notes:no barbell
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Wide Stance Squats (Duck Squats) Exercise Picture 3. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 12
Notes:no barbell
Step Ups Exercise Picture 4. Step Ups
Sets: 3Reps: 12
Walking Lunges Exercise Picture 5. Walking Lunges
Sets: 3Reps: 12
Day 2 - Plyometrics
Jump Rope Exercise Picture 1. Jump Rope
Sets: 3Reps: 12
Notes:3 minutes between each exercise
Day 3 - Abdominals
Day 3 - Back
Day 3 - Plyometrics
Jump Rope Exercise Picture 1. Jump Rope
Sets: 3Reps: 12
Notes:3 minutes between each exercise

With this log you will be able to print off as many sheets as required to track this workout.

Postpartum fitness Basics

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