A Week of Postpartum Workouts
Since getting cleared at my 8 week postpartum appointment, I have been slowly getting back into a workout routine and loving being able to move my body again. I get lots of other new mamas asking for postpartum friendly workouts, so I thought I would give you all a full week of workouts to try out (you can still do these workouts even if you are not postpartum)!!
These workouts are all EMOMs which stands for “Every Minute On the Minute”, so each minute will be made up of 45 seconds of movement followed by 15 seconds of rest! The best thing about EMOMs is they keep your heart rate up but can be done in a short amount of time so you can get a great workout in even when you’re a busy mom and have a baby to feed! Feel free to make adjustments/modifications as needed and listen to your body. These movements can all be done bodyweight or with minimal weight, but if you’re later in your postpartum journey you can add some heavier weight if that feels comfortable.
Reminder: Be sure to check with your health care provider before trying these workouts to confirm you are cleared to do this kind of movement!
Let’s get after it!
MONDAY - 30 Minute Full Body
Equipment needed: bodyweight, bench/chair, dumbbells
Minute 1&2: 45 sec Bulgarian Split Squats, 15 sec rest (each side)
Minute 3: 45 sec Elevated Lying Knee Lifts, 15 sec rest
Minute 4&5: 45 sec Step Ups, 15 sec rest (each side)
Minute 6: 45 sec Shoulder Press, 15 sec rest
Minute 7: 45 sec Squat to Front Raise, 15 sec rest
Minute 8: 45 sec Squat to Oblique Twist, 15 sec rest
Minute 9&10: 45 sec Side Plank, 15 sec rest (each side)
Repeat for 3 rounds for a total of 30 minutes
TUESDAY - 32 Minute Full Body
Equipment needed: bodyweight, dumbbells, bench/chair, resistance band
Minute 1: 45 sec Deadbug Variation, 15 sec rest
Minute 2: 45 sec Bird Dogs, 15 sec rest
Minute 3: 45 sec Lateral Raise into Bicep Curl, 15 sec rest
Minute 4: 45 sec Banded Pull Aparts, 15 sec rest
Minute 5: 45 sec Hip Thrusts, 15 sec rest
Minute 6: 45 sec Banded Side Steps, 15 sec rest
Minute 7: 45 sec Bicycle Crunches, 15 sec rest
Minute 8: 45 sec Tricep Extensions, 15 sec rest
Repeat for 4 rounds for a total of 32 minutes
WEDNESDAY - 28 Minute Lower Body
Equipment needed: bodyweight, dumbbells, bench/chair, resistance band
Minute 1: 45 sec Curtsy Lunge, 15 sec rest
Minute 2: 45 sec Banded Goblet Squat, 15 sec rest
Minute 3: 45 sec RDLs, 15 sec rest
Minute 4: 45 sec Banded Squat Walks, 15 sec rest
Minute 5: 45 sec Banded Side Steps, 15 sec rest
Minute 6: 45 sec 3xHip Thrusts, 3xAbductions, 15 sec rest
Minute 7&8: 45 sec Step Ups, 15 sec rest (each side)
Minute 9&10: 45 sec Kickbacks, 15 sec rest(each side)
Repeat for 3 rounds for a total of 30 minutes
THURSDAY - 30 Minute Full Body
Equipment needed: bodyweight, dumbbells, bench/chair
Minute 1: 45 sec 2x Bicep Curl into 2xReverse Lunge, 15 sec rest
Minute 2: 45 sec Squat Pulses, 15 sec rest
Minute 3: 45 sec Incline Push Ups, 15 sec rest
Minute 4: 45 sec Upright Row to Overhead Press, 15 sec rest
Minute 5: 45 sec Tricep Dips, 15 sec rest
Minute 6: 45 sec Lying Leg Raises, 15 sec rest
Repeat for 5 rounds for a total of 30 min
FRIDAY - 30 minute Legs & Abs
Equipment needed: bodyweight, dumbbells
Minute 1: 45 sec Lateral Raise to Front Raise, 15 sec rest
Minute 2: 45 sec Reverse Lunge with Twist, 15 sec rest
Minute 3: 45 sec Squat to RDL, 15 sec rest
Minute 4&5: 45 sec Side Plank, 15 sec rest (each side)
Minute 6: 45 sec Deadbug Variation, 15 sec rest
Repeat for 5 rounds for a total of 30 min
I hope these workouts make you feel happier and healthier both physically and mentally! Movement can be the best medicine and it has helped me so much to show up as the best version of me to be the best mom to Dallas.
And, if you like my EMOMs, you can purchase my full 8-week EMOMs 4 LYFE guide for even more EMOM workouts that are sure to transform your fitness!
