THE Ideal routine for new mothers looking to burn off some extra, unwanted baby weight all while their little ones are napping. A little fun fact: breast feeding is a major calorie burner that will aid mothers to achieve their fat loss goals. Keep in mind that this routine should not be labelled as a "mothers only" club it is also ideal for those who require a quick and effective workout as well! So let's start up this bad boy...
Some Required Items
- Stopwatch/ Timer
- Stationary Chair
- Face Towel
- Resistance Band
- 2.5 lbs Dumbbell
OUTLINE
Each circuit is to be completed within 5 minutes followed by a two minute rest and repeated for a total of 3 circuits
For faster results add cardio once all three circuits are complete: i.e. walk on the treadmill for 20 - 25 minutes at an incline of at least 10
Each workout has been designed to be 21 minutes and promises not to be longer then 46 minutes with cardio
Workouts are to be repeated 3 times a week, with 2 separate cardio days for a total of 12 weeks
For more accurate weight tracking: take measurements of individual body parts and log them. Weigh and Measure yourself once a month on the same day, at the same time
This will help identify "problem areas" and allow you to focus on correcting them going forward.
WORKOUT
Circuit One
Exercise – Duration – Weight
Box Squats - 30 Seconds - Body Weight
Stationary Lunges - 30 Seconds - Body Weight
Push Ups - 30 Seconds - Body Weight
Seated Dips - 30 Seconds - Body Weight
Shoulder Press - 30 Seconds – Resistance Band
Side Lateral Raises - 30 Seconds – Resistance Band
Seated Rear Delt Raise - 30 Seconds – 2.5 lbs Dumbbell
Towel Row - 30 Seconds - Towel Resistance
Leg Lifts - 30 Seconds - Body Weight
Floor Crunches - 30 Seconds - Body Weight
Rest Period: two minutes
Circuit Two
Exercise – Duration – Weight
Box Squats - 30 Seconds - Body Weight
Stationary Lunges - 30 Seconds - Body Weight
Push Ups - 30 Seconds - Body Weight
Seated Dips - 30 Seconds - Body Weight
Shoulder Press - 30 Seconds – Resistance Band
Side Lateral Raises - 30 Seconds – Resistance Band
Seated Rear Delt Raises - 30 Seconds – 2.5 lbs Dumbbell
Towel Row - 30 Seconds - Towel Resistance
Leg Lifts - 30 Seconds - Body Weight
Floor Crunches - 30 Seconds - Body Weight
Rest Period: two minutes
Circuit Three
Exercise – Duration – Weight
Box Squats - 30 Seconds - Body Weight
Stationary Lunges - 30 Seconds - Body Weight
Push Ups - 30 Seconds - Body Weight
Seated Dips - 30 Seconds - Body Weight
Shoulder Press - 30 Seconds – Resistance Band
Side Lateral Raises - 30 Seconds – Resistance Band
Seated Rear Delt Raises - 30 Seconds – 2.5 lbs Dumbbell
Towel Row - 30 Seconds - Towel Resistance
Leg Lifts - 30 Seconds - Body Weight
Floor Crunches - 30 Seconds - Body Weight
Rest Period: two minutes
Click the on exercise for to be redirected to instructional video via YouTube
That's all she wrote!!!
Try it out for a month and see how you feel. Post your progress in the comment box below OR if you have any questions or concerns I'm always available! I can't wait to see how well you do!
In the words of my good friends at Body Break;
"Keep fit and have fun!"
