Post Pregnancy Workouts

Big Jon Fitness


Upper Body Circuit

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 Video Reference

Assisted Dips Video Reference

Chest Fly Machine Video Reference

Exercise Series 2: Each movement do 10-15 reps for 3 rounds
Hammer Strength Shoulder Press Video Reference

Lateral Raise Machine Video Reference

Upright barbell Row  Video Reference

Exercise Series 3: Each movement do 10-15 reps for 3 rounds
Tricep Rope Pushdown Video Reference

Dips on bench Video Reference

Incline Lying DB Tricep Extension Video Reference

 


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 minutes.


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 minutes


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 minutes


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 minutes


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 minutes


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