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Post Pregnancy Workout Routine for Women
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
3. Crunches â–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
7. Incline Pushup â–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
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Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 3. Crunchesâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
| 7. Incline Pushupâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 3. Crunchesâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
| 7. Incline Pushupâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 3. Crunchesâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
| 7. Incline Pushupâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
| 2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 3. Crunchesâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
| 5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
| 6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
| 7. Incline Pushupâ–¶ | 1 - 3 sets | 10 - 20 reps | 15s | |
| 8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Date Created: 12/15/18, 4:30 AM
Last Updated: 5/20/20, 2:22 AM
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