I was finally cleared to work out last week!! I've been working out at home or outside because honestly, I just haven't made it to the gym to start my membership back up. New mom problems! It's been nice because I've been able to start back up slowly with body/low weight. I wanted to share my workout routine for other new moms out there or for those of you who are just busy and need to workout at home. This should get you started. No excuses! I've even done a few leg workouts with Mia in my arms. All you'll need is a resistance band and a set of dumbbells with your choice of weight. My workouts typically last about 45 minutes and I do some of them till failure (as many as you can) because my dumbbells aren't as heavy as I would like them to be. Adjust this according to the weight you know you can lift or just do more reps with body weight!
- Start with 10 minutes of cardio (I've been running my stairs) but you can do some jump rope intervals, burpees, etc. just make sure you're warmed up
- Alternate with squats with a resistance band around your thighs 3x10 and calf raises 3x as many as you can
- Alternate jumping lunges 3x10 and wall sits 3x30 seconds
- Walking lunges around your house as far as you can go (I get like 10 in per leg) 3x
- Alternate squat jumps with a resistance band around your thighs 3x10 and sumo squats without the band but with one dumbbell holding it between your legs 3x10
- Pulse squats with the resistance band around your thighs again 3x10
- Dog leg raises with the resistance band around your shins 3x10 example here (I could be naming this wrong but just go with it, it burns!)
- Leg lifts on all fours (again weird name, good workout) with the resistance band on both ankles 3x10 example here
- Finish with various ab exercises like leg lifts, crunches, sit ups, etc. As many as you can do!
- Stretch
Shoulders & Back-1x per week
- Start with 10 minutes of cardio
- Alternating shoulder press 3x till failure and bent over rows 3x till failure both with dumbbells
- Alternating upright rows with dumbbells 3x till failure and then I take my resistance band in both hands and pull it apart while pinching your should blades, you should feel this in your upper back and if you don't move your hands closer in on the resistance band 3x10
- Alternating front raises with dumbbells 3x till failure and lower back extensions 3x till failure example here
- Lateral raises 3x till failure
- Again alternating shoulder press and bent over rows but have your resistance band under one foot and use it instead of dumbbells
- Hold the downward dog position so you feel it in your shoulders then come through your arms into a plank and hold for 30 seconds, 3x
- More ab exercises!!
- Stretch
Biceps & Triceps-1x per week
- Start with 10 minutes of cardio
- Alternating bicep curls 3x till failure and bent over tricep extensions 3x till failure both with dumbbells
- Tricep push ups 3x10 (all I can handle now since post baby core strength is non existent, lol)
- Bicep curls to shoulder press with dumbbells 3x10
- Alternating hammer curls 3x till failure and overhead tricep extensions 3x15 both with dumbbells
- Push ups 3x till failure
- More abs (doing the most this day)
- Stretch
I am also walking/jogging 1-2x a week with Miss Mia. I'm not doing much cardio because I'm more concerned about gaining strength! Post baby makes your core a disaster so if I'm too sore one day for core work outs I skip them. I worry about injuring my c-section area! You can also do most of these with just a resistance band. I use these bands because I can tie them to wrap around my legs or untie them to use for arms. Target also has great dumbbell sets linked here. I'm not a trainer, just throwing something together until I can get back into the gym. If you need a good and AFFORDABLE online trainer, I suggest Jenny Chu! Check out her Instagram here. She can help with your nutrition too and she's #bootygoals.
Happy working out!
xo
katie lynn
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