Brand New Baby, Brand New Workout
The weights are just suggested, ensure you use a weight that is right for you to achieve the exercise with perfect form.
Complete all workouts, having at least 2 rest days a week then start from workout 1 again.
Workout 1 PUSH
5 Minute Warm Up
20 Cross Jabs
10 Body Weight Squats
30 Seconds Jogging on the spot
x 4
Part 1
Set a timer for 10 Minutes and complete as many rounds as possible taking rest when needed.
10 Lying Chest Press, Pause at the bottom for 2 seconds 8/12kg DB’s.
10 Weights on Shoulders Squats, try and go as low as 2 packs nappies stacked on top of each other. 12kg DB’S
10 Seated Shoulder Press. 8kg DB's. If back arches do alternate left,right, left, right
10 Front Lunges, Weights by your side. 12kg DB’s
Part 2
Set a timer for 10 Minutes and complete as many rounds as possible taking rest when needed.
10 Thrusters (Squat driving into shoulder Press) 8Kg DB’s.
5 Walk hands from feet into plank, ensure core is engaged , pulling it in tight.
8 Nappy Changer (Start on knees, get up using only knees to standing) alternate the legs each rep
10 Press Ups on Knees, ensure you are engaging your core, pulling it in tight.
Part 3- Abs
Imagine Hugging your baby when you were pregnant, pulling your pelvic floor up and belly button in
On all 4’s, opposite arm and leg out straight, hold for 10 seconds each side. Repeat 5-7 x each side
In a sit up position engage your core, as your upper back lifts up slide your hands up your legs, hold just above the knee and hold for 5 seconds and slowly reverse. NO DOMING SHOULD OCCUR, IF IT DOES DO NOT DO THIS. Repeat 10 times
Daily Pelvic Floor 3 x per day!
Lie/ sit/ stand with your feet slightly apart.
Draw up and tighten the muscles around your back passage and hold, then take the feeling around the front, lifting up through the vagina.
For slow contractions hold for a count to six, release with control, repeat for 10 reps.
For fast contractions hold for a count to one, release with control, repeat for 10.
Workout 2 PULL
5 Minute Warm Up
20 Side Step Touch Down
10 Wide Leg Squats
5 Press Ups
x 4
Part 1
Set a timer for 10 Minutes and complete as many rounds as possible taking rest when needed.
10 1 Arm Bent Over Row 12-15kg DB.
10 Romanian Deadlifts 15kg DB’S
10 Straight Arm Pullover
10 Wide Leg Squats, as low as 2 packs nappies, DB’s on Shoulders 12-15kg’s
Part 2
Set a timer for 10 Minutes and complete as many rounds as possible taking rest when needed.
10 Half Plank renegade Row, 5 each arm 8kg DB’s
10 1 Arm Muscle Snatch, 5 each arm 8kg DB’s
10 Bent Over Row Narrow to wide at top and 1 second squeeze 8-10kg’s DB’S
10 Swing Lunges, weight in one arm swing other leg then swap sides, 5 each side 8-10kg DB’s
Part 3- Abs
Imagine Hugging your baby when you were pregnant, pulling your pelvic floor up and belly button in
Deadbug Hollow Hold 10-20 Second repeat x 5
Lying Superman Hold, 10-20 second hold repeat x 5
Daily Pelvic Floor 3 x per day!
Lie/ sit/ stand with your feet slightly apart.
Draw up and tighten the muscles around your back passage and hold, then take the feeling around the front, lifting up through the vagina.
For slow contractions hold for a count to six, release with control, repeat for 10 reps.
For fast contractions hold for a count to one, release with control, repeat for 10.
Workout 3 PUSH
5 Minute Warm Up
20 Cross Jabs
10 Body Weight Squats
30 Seconds Jogging on the spot
x 4
Part 1
Do 3 Rounds of the circuit
8 Hand Release Press Ups
15 KB Goblet Squat
10 Each Side Back Lunge to Shoulder Press
10 Overhead Squat, 1 8kg DB
Part 2
Do 3 Rounds of the circuit
10 Small Frog Jumps
8 Curl to Press to slow reverse front raise 8kg DB’s
10 Side Crab Squat KB
10 Broken down Burpees
Part 3- Abs
Imagine Hugging your baby when you were pregnant, pulling your pelvic floor up and belly button in
On all 4’s, opposite arm and leg out straight, hold for 10 seconds each side. Repeat 5-7 x each side
In a sit up position engage your core, as your upper back lifts up slide your hands up your legs, hold just above the knee and hold for 5 seconds and slowly reverse. NO DOMING SHOULD OCCUR, IF IT DOES DO NOT DO THIS. Repeat 10 times
Daily Pelvic Floor 3 x per day!
Lie/ sit/ stand with your feet slightly apart.
Draw up and tighten the muscles around your back passage and hold, then take the feeling around the front, lifting up through the vagina.
For slow contractions hold for a count to six, release with control, repeat for 10 reps.
For fast contractions hold for a count to one, release with control, repeat for 10.
Workout 4 PULL
5 Minute Warm Up
15 Wide Leg Squats, Tiny Jump
20 Half Plank Taps
5 Broken down Burpees
x 4
Part 1
Do 3 Rounds of the Workout
30 Hip Bridge 15kg D’B
20 1 Up Row wide squat
20 1 Leg Deadlift 12-15kg DB
15 Kettlebell Swings
Part 2
Do 3 Rounds
15 Wide Leg Squat With Front Raise 10kg Total
15 Small in out jumps
15 1 Arm Clean
15 Narrow Squats
20 Walking Lunge
Part 3- Abs
Imagine Hugging your baby when you were pregnant, pulling your pelvic floor up and belly button in
Deadbug Hollow Hold 10-20 Second repeat x 5
Lying Superman Hold, 10-20 second hold repeat x 5
Daily Pelvic Floor 3 x per day!
Lie/ sit/ stand with your feet slightly apart.
Draw up and tighten the muscles around your back passage and hold, then take the feeling around the front, lifting up through the vagina.
For slow contractions hold for a count to six, release with control, repeat for 10 reps.
For fast contractions hold for a count to one, release with control, repeat for 10.