WEEKS 47/48 (after giving birth)

3/6/23

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 41 & 42 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 endurance phase for the next 4 weeks, we bring the weight down and repetitions up…BURN mama!! Over the course of the year, it is so important to alternate between high and low intensity and keep ALL of your muscle fibers strong! By training with both high and low repetitions, you are more likely to keep injury at bay through varied movements and intensity levels…as long as you maintain that nice relationship with the Ab-Ribbon and keep that Breath-Cycle going, you are GOLDEN MAMA!

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!)