If you’ve stuck with me for the past 6 weeks – It’s a good time to check in and see what progress you’ve made. This workout should feel familiar – it’s week 1, day 1. Do it as if it’s new – then compare to the first time you completed it. Did you use heavier weights this time? Did you chose harder variations? Were you less sore this time around?
Here it is: (written as it was originally, with the photos added in)
Do 3 sets of 10 repetitions for all exercises. If something feels like too much, stick is 2 sets and make it a goal to eventually accomplish 3.
For a quicker paced work out, alternate between 2-3 exercises. Example: 10 squats, 10 good mornings, 10 squats… etc.
Body weight Squats
Good Mornings – With knees slightly bent, hinge at the hips keeping back flat. If this is a new exercise, let your body learn the motion without added weight this week.
Inclined Push-ups – Place hands on an elevated surface to reduce the load of a standard push up. Examples: A wall, table, bench. If form is good, progress to the floor. Postpartum moms*** watch your belly for any ‘doming’ or ‘coning’ these are signs of diastatis recti, you’ll need to increase the incline until you’re healed.
Bent over Row- With staggered feet, lean forward (can use knee or bench for support), with weight in hand of back leg- bring elbow up and weight to ribs.
Overhead Tricep Extensions – keep elbows still above your head as you extend and bend your arms. Can be done one arm at a time, or together. *Exercises that lift overhead can cause pelvic floor pressure- if you feel anything off this can be done seated.
Glute Bridges- Laying on your back, knees bent, feet on floor- raise your hips until your torso is flat. If you’re feeling it more in your hamstrings try digging in with your heals. Keep hip bones even.
Clam Shells- Laying on side with knees bent, with heals together and elevated several inches from the ground- lift upper knee, return down.
Ab Marches (or ‘Up, up, down, downs)- Laying on back, knees bent, feet down- alternate lifting your knees bringing your shin parallel to the ground. The next level is to lift one knee (up), then the other (up), return the first down, then the other down. As with the push ups watch for any doming! Also, if you are holding breath, or arching your back it’s too difficult.
2×10 Knee Squeezes 5 seconds- (not shown) – Sit on a hard surface and squeeze a pillow or ball between your knees. Hold for 5 seconds, rest 5 seconds repeat.