Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!
Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.
It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.
To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.
Day 1
Squat jumps: 10 reps
Lunges: 10 reps, each side
Dumbbell shoulder press: 10 reps
Triceps dips: 10 reps
Dumbbell biceps curls: 10 reps
Woodchopper: 10 reps each side
Day 2
Forward and back leg swings: 10 reps each side
Dumbbell straight-leg deadlift to row: 15 reps
Turkish get-up with dumbbell: 10 reps
Push-ups: 10 reps
Stability ball back extension: 10-15 reps
Split jump: 10 reps
Reverse crunch: 10 reps
Tuck crunch: 10-20 reps
Day 3
Around the world lunges: 2 min
Reverse flyes: 10 reps each arm
Dumbbell triceps extension: 10 reps
Hammer curl: 10 reps
Stability ball crunch: 15 reps
Side jackknife: 15 reps each side
Plank: 1 min
Toe touchers: 10 reps
Day 4
Dumbbell squats: 15 reps
Standing Calf raises: 10 reps
Dumbbell pull-overs on a bench: 10 reps
Triceps Dumbbell kickbacks: 10 reps
Dumbbell woodchops: 10 reps each side
Crunches: 15 reps
Back extension: 8 to 10 reps
Day 5
Simulated jump rope: 60 seconds
Dumbbell deadlifts: 10 reps
Dumbbell shoulder presses: 10 reps
Dumbbell biceps curls: 10 reps
Bench dips: 10 reps
Dumbbell flyes on stability ball: 10 reps
Oblique crunches: 10-15 reps, each side
Plank: 60 seconds