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POST PREGNANCY WORKOUTS

 

Upper Body Circuit – Post prego 2

This is one of Shawna’s first workouts as she got back into steady weight training after she was released by her doctor. We did several super sets/mini circuits for this workout to keep the heart rate up and push the weights a little. Exercise Series 1: Each movement do 10-15 reps for 3 rounds. Incline DB Press Assisted Dips Chest Fly Machine https://www.youtube.com/watch?v=zAr22189WBA:// Exercise Series 2: Each movement do 10-15 reps for 3 rounds Hammer Strength Shoulder Press Lateral Raise Machine Upright barbell Row Exercise Series 3: Each movement do 10-15 reps for 3 rounds Tricep Rope Pushdown Dips on bench Incline Lying DB Tricep...

POST PREGNANCY WORKOUT 1

Workout: Total Body Circuit. Do 1 set of each exercise in a row and then start over and do it again for 3 total sets Dumbbell 1-arm Clean and Press 3×15 Wide Grip Lat Pulldown 3×15 Push up (once you cannot do any regular pushups than go on your knees and finish the set) 3×15 Walking Lunges 3x 10 strides per leg (20 total) Sumo Dumbbell Squat 3×15 Barbell Curl 3×15 Tricep Rope Pushdown (use straight bar if your gym doesn’t have a rope) 3×15 Core: Do these exercise either at the start or at the end of your workout Ball Crunches 3×15 Ball Hyperextensions 3×15 V-Up on Bench 3×8-10 Cardio: Walk on the treadmill at a slight incline for 20...

POST PREGNANCY WORKOUT 2

Workout: Total Body Circuit. Do 1 set of each exercise in a row and then start over and do it again for 3 total sets Lying Dumbbell Chest Press 3×15 Seated Cable Row 3×15 Leg Press 3×15 Seated Leg Curl 3×15 Dumbbell Side Raise 3×15 Tricep Bench Dip 3×15 Standing Dumbbell Curl (both arms same time) 3×15 Core: Do these exercise either at the start or at the end of your workout Crunches on the floor 3×20 Planks 3 sets of 3, 30sec holds Ball Crunches with a twist 3×10 (each side alternating sides for 20 total reps) Cardio: Use the stair climber for 20...

POST PREGNANCY WORKOUT 3

Workout: Total Body Circuit. Do 1 set of each exercise in a row and then start over and do it again for 3 total sets Steps Ups on bench or step (height of the step/bench should be between your shin and knee) 3×20 (10 on each leg alternating legs on each step up) Leg Extension 3×15 Barbell Upright Row (can use free weight barbell OR straight bar on the cable machine) 3×15 Dumbbell Chest Fly 3×15 1-arm Dumbbell Row 3×15 each arm Overhead Dumbbell Tricep Extension 3×15 Dumbbell Reverse Fly 3×15 Core: Do these exercise either at the start or at the end of your workout Crunches on the floor 3×25 Hip Thrust 3×20 each leg (do one leg at a time) Ball Reverse Hyper extension 3×15 Cardio: Use the stair climber for 20...

POST PREGNANCY WORKOUT 4

Workout: Total Body Circuit. Do 1 set of each exercise in a row and then start over and do it again for 3 total sets Squat press 3×20 Step ups 3×20 (10 on each leg, alternate legs) Lying hamstring ball curls 3×20 Glute Cable kickbacks 3×15 Close Grip Pulldowns 3×15 HS shoulder press 3×15 Dumbbell incline fly 3×15 DB hammer curls 3×15 Core: Do these exercise either at the start or at the end of your workout Planks: 3 sets of 3, 30 sec holds Ball Crunches: 3×20 Leg Raises using the elbow straps 3×15 Cardio: Use the Treadmill for 20...

POST PREGNANCY WORKOUT 5

Workout: Total Body Circuit. There are 2 circuits. Complete Circuit 1 for all 3 sets before doing Circuit 2 Circuit 1: (3 sets) DB clean and press 3×15 Push-ups 3×15 (finish with pushups on the knees once you cannot do anymore regular pushups) Tricep Dips 3×15 DB side raise 3×20 DB curls 3×15 (both arms at the same time) DB one arm row 3×15 Circuit 2: (3 sets) Seated leg curl 3×15 Lying leg curl 3×15 Walking Lunges 3×30 (15 each leg) DB Sumo Squat 3×15 Core: Do these exercise either at the start or at the end of your workout Ball Crunches 3×20 Leg Lifts on the floor 3×10 V-Ups 3×10 Cardio: Perform intervals on the treadmill, walk at a steep incline for 2 minutes than reduce back down to flat for 1 minute and repeat for 20...

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