No Equiptment Workout- Advanced

Please do not do this workout is Diastasis Recti is present, you ALSO must be at least 6 months Postpartum.

7 Minute Gradual Warm up and stretch.

Upper

As many rounds as possible in 12 Minutes, rest as needed.

5 Burpee

10 Hand release press ups

5 Burpee

10 Toe taps

5 Burpee

10 Walk out press up

5 Burpees

30 Shoulder taps

Lower and cardio

As many rounds as possible in 12 Minutes, rest as needed.

10 Squats

20 Jump squat

10 Squats

20 Alternative Lunges

5 Squat

20 Curtsy Lunges

5 Squats

20 In Out Jumps

ABS & Cardio

As many rounds as possible in 12 Minutes, rest as needed.

5 Groiners (High plank, legs wise and jump/ walk legs in and out still wide)

20 Crunch

5 Groiners

20 Second Side plank

5 Groiners

20 Second Other Side plank

5 Groiners