WEEKS 39/40 (after giving birth)

2/13/23

WORKOUT GOAL: COMBINING CARDIO, CORE, BREATHOGRAPHY, & TOTAL BODY FOR THE FIRST YEAR POST-NATAL

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1
• Impact 1

MAX BREATH RETENTION: 0 BEATS

This workout is designed as part of the 52 week post-natal program. It covers weeks 39 & 40 post-birth. This is a progressive program, so if you are post-natal and have not done the previous weeks, please visit The First 8 program and work your way through the fundamentals for 8 weeks before going into the rest of the 52 weeks. At this point, you are 6-7 months post-birth and MAY be ready to start adding some extra resistance into your program. Progressing on our work from last week, and entering back into the strength phase for the next 4 weeks, we bring the weight up and repetitions down…strong mama!! We are back down to 10 reps with more weight for the next two weeks. After the first workout, try to add a bit more weight than you worked with the last time we did 10 reps…as long as you maintain that nice relationship with the Ab-Ribbon!

EQUIPMENT: (NOTE: you can absolutely do this workout with NONE of the below equipment. If you want to use just your bodyweight, grab a hand towel to hold for creating resistance on the upper body with these moves!)

1. Ab-Ribbon
2. Theraband LIGHT
3. Mini Glute Loop (10-12”) LIGHT
4. Dumbbells: 3lbs, 5lbs, 8lbs
5. Booty Band Cloth LIGHT
6. Pilates Mini Ball
7. Chair
8. Light Pull Up Band or Theraband tethered on door, couch, chair, etc (ADD A GREEN ONE TODAY!)