PHASE 1

 

My Postpartum Recovery program is unique in that it has both a 12-week plan and a shorter introductory program designed for mums who have received permission from the doctor but aren't ready for more intense training yet. 

For the last couple of weeks of that program, you'll work on your core and back strength, and increase the intensity of your daily walks. Once you're feeling comfortable with those circuits, and if you and your doctor think you're ready, you can begin the circuit training program I created specifically for new mums like myself.

It's no coincidence that the Months 1-3 plan, this 12-week plan, and my 12-week body program add up to roughly nine months total. That's how long you were pregnant, and my hope is that this three-pronged approach is exactly what you need to recapture your pre-pregnancy physique—or maybe even your best physique ever. 

Am I Ready For This?

If you've been feeling good and getting stronger, you're likely ready for the next stage of training. But if you're having any lingering pain, or if something simply doesn't feel right, talk to your doctor before you move on. If you have any symptoms of diastasis recti (abdominal wall separation), you may need more time before starting this section of the program. 

 

This circuit-training program is meant to work with your busy schedule. Morning, noon, or night, fit it in where you can.

The Nine-Month Plan

 

Months 1-3: Preparatory circuits 

Months 4-6: Postpartum circuits

Months 7-9: 12 Week Body

 

What Is Circuit Training?

 

Circuit training is a style of training where you perform multiple exercises in a series. Your goal is to complete each exercise with little to no rest in between them. Then you rest and perform either another round or two of the same circuit or a different circuit of exercises.

Circuits are perfect for new mums because they work a lot of muscles in a short amount of time and can be customized for specific goals. Over the coming months, you'll perform circuits that build strength, add muscle mass, increase endurance, and strengthen your core muscles. Routines like my Anytime, Anywhere, 15-Minute Workout—which you'll find within the program—are perfect for when you have a short window of time, want to get your heart rate up and burn some calories.

You can do the circuits with weights like dumbbells or a medicine ball, or simply using your own body weight. So even if you don't have access to a gym right now, you can still make this plan work in less than half an hour per day. This type of routine is perfect if you can take advantage of your baby's naptime to do your training at home.

For the first month of this program, you're going to use only your body weight. I found that with the right combination of exercises, this gave me all the challenge I needed. But if you feel like you want more intensity, feel free to add a medicine ball to some of the exercises.

 

Phase 1: Weeks 1-4

For the next eight weeks, you're going to train six days per week, with one well-deserved rest day every Sunday. During the first four weeks, which comprise Phase 1 of the program, you'll be alternating two circuits of bodyweight movements with two core-focused circuits. This arrangement makes it very easy to get back on track if you miss a day.

 

Here's how it looks:

Week 1-Week 3

  • Monday: Napping baby circuit

  • Tuesday: Ab circuit

  • Wednesday: Anytime, Anywhere, 15-Minute Workout

  • Thursday: Swiss ball circuit

  • Friday: Napping baby circuit

  • Saturday: Stroller/carrier workout

  • Sunday: Rest

 

Week 2-Week 4

  • Monday: Anytime, Anywhere, 15-Minute Workout

  • Tuesday: Ab circuit

  • Wednesday: Napping baby circuit

  • Thursday: Swiss ball circuit

  • Friday: Anytime, Anywhere, 15-Minute Workout

  • Saturday: Stroller/carrier workout

  • Sunday: Rest

 

Once you're done with the first two weeks, you'll repeat: Week 3 will follow the exact same schedule as Week 1, and Week 4 will look like Week 2.

 I encourage you to get outside and spend time with your new baby. For this, I've designed two workouts you can do on a walk! The first is a stroller workout you can do on pretty much any street or in any park. You'll do things like bodyweight squats, lunges, and side leg raises while you're pushing the stroller, and step-ups, dips, and push-ups while it's parked.

The second option is a workout you can do while your baby is strapped to you in a sling or a carrier. Choose one of these two workouts on Saturday while you're spending time with your baby. It should take no more than 15-20 minutes. Then, on Sunday, you'll rest up for the week to come.

 

 

 

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