No Gym Required Post Partum and Pre Natal Workout: Full Body

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I have been a longtime fan of Barry’s Bootcamp: a highly effective workout studio that has a bad ass atmosphere.  When my husband told us we were leaving NYC to move to Charlotte I told him I couldn’t go because Barry’s was not there.  True story.  Lucky for me AND YOU I have become good friends with Nancy Anderson, a top instructor at Barry’s Bootcamp.  In addition, to having Barry’s on her resume she is also a personal trainer, a nutrionist and a mom!  She understands that not everyone can attend or afford Barry’s Bootcamp everyday so she helped me create a highly effective full body workout that replicates the Barry’s method.  For maximum results combine this workout, with cardio three times a week and her 30 Day Slimdown Plan.

FULL BODY WORKOUT PRE & POST NATAL

Complete 40 reps of each exercise, then 30 reps of each, then 20 reps of each then 10 reps of each.  With the lunges and plank rows, each rep on the right or leg side equals 1 rep- so right leg lunge then left leg lunge would count as 2 reps. Take breaks and modifications offered as needed.  As always, focus on maintaining good form throughout each movement.  This workout takes approximately 30 minutes to complete depending on how quickly you are moving.

EXERCISE #1 – PUSHUP

  1. Start in a high plank position (either on your knees for a modification or toes) with your hands directly placed under your shoulders.
  2. Brace your core (by tightening your midsection), squeeze your glutes and hamstrings, and imagine your spine as a straight line (we want a flat back!)
  3. Slowly lower yourself towards the floor, keeping your back flat, with your gaze about 3 feet in front of your hands. Keep your elbows slightly tucked towards your body and stay tight. Lower down trying to get your chest within a couple inches of the floor.
  4. Stay engaged as you then push through back to your starting position.
  5. Repeat.

EXERCISE #2 – PLANK ROW

  1. Get set up in high plank position (either on your toes or knees) and place a dumbbell underneath each hand, resting on the floor.
  2. Squeeze your glutes, keep your back flat, hold your hips still and engage your core as you pull your right arm upward (with dumbbell in hand!) towards your chest.
  3. Make sure you are contracting your right lat as you balance on your left arm.
  4. Keep your gaze about 3 feet in front of your hands to maintain a straight line down your spine (including your neck!).
  5. Place the right arm back onto the floor bringing your body back into a high plank position.
  6. Staying tight, repeat this same motion on the other side.

EXERCISE #3 – SQUAT

  1. Stand with your feet approximately shoulder width apart. You can place your hands behind your head or hold dumbbells down to your sides (if desired).   This is your starting position.
  2. Start the movement by pushing your hips back behind you as you squat down flexing your knee and hips.
  3. Continue down to full range of motion until your hamstrings & hips are close or parallel to the floor.
  4. Keeping your heels down, drive your knees slightly out to the sides (to help glute engagement) while keeping your chest proud returning to your starting position.
  5. Repeat.

EXERCISE #4 – BACK LUNGE

  1. Start in a standing position with a proud chest, feet shoulder width apart and your hands on your hips or hands holding dumbbells.
  2. Keeping your chest proud and your gaze forward take a step back with your right leg, allowing your hips and knees to lower your body towards the floor.
  3. With control drive your left foot into the floor as you rise up and step forward, back into your starting position.
  4. Repeat from the top with the other side.

EXERCISE #5 – TRICEP OVERHEAD EXTENSION

  1. Start in a standing position holding your dumbbell overhead in both hands with your arms fully extended.
  2. Your feet can be approximately shoulder width apart. The weight of the dumbbell should rest in the palms of your hands with your thumbs wrapped around it.
  3. Keeping your elbows tight to your head, lower the dumbbell behind your head until your forearms touch your biceps.
  4. Keeping your core and triceps engaged, return to your starting position.
  5. Repeat.

EXERCISE #6 – JUMPING JACKS

  1. Stand straight with tall posture, keeping with your arms down at your sides and feet a little closer than shoulder width apart.
  2. Jump and extend your arms overhead palms facing towards each other. When arms come together legs should also extend out, going wider than shoulder width.
  3. After jumping into this first position, gently land back in your starting position with your arms at your sides and feet planted.
  4. Repeat for one minute.
  5. For a modification you can also walk in and out of your jack position taking the ‘jump’ out of it.
 

For maximum results, combine with Nancy’s 30 Day Slim Down. (Trust me, I swear by it!)

Pregnant but still want to maintain your core strength?  Check out Nancy’s Pre-Natal Approved Workout.

Just had a baby and looking to regain that core?  Check out our Post Natal Core Strengthening Workout.

Thank you to Shape Magazine for partnering with us on this post

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