3 Days Training Routine, Minimal Equiptment 20 Weeks to 30 Weeks
Work your way through each of the workouts through the week. Make sure you don’t overheat or rep our, you should only train to near fatigue and never fatigue. If something doesn’t feel right then please don’t do it, and make sure you mention it to me! You want to ideally complete all parts of the workout in one session.
Alongside these workouts you need to be doing daily pelvic floor exercises.
Workout 1
5 Minute Warm Up
5 Press Ups on Knees
10 Body Weight Squats
30 Seconds Jogging on the spot
x 4
Part 1
4 Rounds, Take as much rest as you need between exercises and reps.
15 Wide Leg Squats
10 Press Ups
20 High Arms with air Punches
10 Thrusters (Normal Squats, with shoulder Press, use a band under feet to push up?)
Part 2
4 Rounds, Take as much rest as you need between exercises and reps.
20 Bench step ups/ high step but MAKE SURE IT IS STABLE
Banded bent over row
20 Back Lunges (10 each side)
30 Low Squat With Punches
Part 3- Abs
Imagine Hugging your baby, 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
Workout 2
5 Minute Warm Up
30 Second Running on the spot
10 Back Lunges (5 each side)
10 Front Raises using a band
x4
Part 1
4 Rounds, Take as much rest as you need between exercises and reps.
20 Air Squats
20 Banded standing Chest Press (loop band round pipe or something)
20 Swing Lunges (hold on something, 10 each leg)
30 Under the fence Punches
Part 2
4 Rounds, Take as much rest as you need between exercises and reps.
30 Back Lunges (alternative legs)
Banded Up Row
20 Skips
30 On knees plank shoulder taps (really engage core and make sure hands are under shoulders)
Part 3- Abs
Imagine Hugging your baby, 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
Workout 3
5 Minute Warm Up
5 Squat Press
10 Frog Jumps
30 Seconds fast feet, tapping toes on ball or something?
x 4
Part 1- Upper
4 Rounds, taking rest when and as needed
15 Press ups
15 Shoulder Press
15 Lat Raises, banded
15 Front Raises Banded
Part 2- Lower
4 Rounds, Taking ret when and as needed
20 Squats, use band under feet for resistance when stood tall
15 Front rotational lunge (lunge to 2 pm)
20 Walking Lunges
20 1 leg straight leg touchdown (10 each side, hold on with same arm as standing leg, leg goes backa and hips face forward, standing leg knee off lock)
Part 3- Abs
Imagine Hugging your baby, 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