Find out More about my '7 minutes With D' workout

Friday, 29 May 2015

'7 minutes With D' is one of the fitness programs I have designed and completed postpartum.  I started this program at 6 weeks postpartum once I had the all clear from my health care team. I have chosen 7 minutes as it is a manageable length of time for me to complete a workout whilst Rex is either sleeping or playing. If I have more time, energy or want a more intense workout I simply repeat it. The number of repetitions depends on my fitness and postpartum wellbeing. As my body got stronger I would increase the repetitions and the depth of the exercise. For example, at 6 weeks postpartum I would only squat one quarter of the way down, then I increased to a full squat as my strength increased.

The '7 minutes With D' workout

- There are 9 exercises
- Perform each exercise for 30 seconds, completing as many repetitions as possible unless a hold
- Take 10 seconds rest between each exercise
- Want more? Repeat 7 minute circuit

Cool down with my Pregnancy and Postpartum stretching eGuide.

To keep track of time I downloaded the free 'Interval Timer' app from the App Store - to see how I set it up check at the end of this blog post.

1.  WALKING ON THE SPOT


2. STANDING STAR HOLD (hold position for 15 seconds each side)


3. BENT OVER REVERSE FLY WITH LEG LIFT (complete as many repetitions as possible, alternate legs at 15 seconds) If you have DR and experience any discomfort, rather than bending over, stand up straight and lift your arms up to shoulder height as you do a reverse leg lift.


4. STANDING PUSH-UPS (complete as many repetitions as possible)


5. STATIONARY LUNGES (complete as many repetitions as possible, alternate legs at 15 seconds)


6. CHAIR TRICEP DIPS (complete as many repetitions as possible, ensure chair is stable)


7. SQUATS (complete as many repetitions as possible)


8. HIP THRUSTS (engage pelvic floor on upward movement, hold bridge for as long as you can hold pelvic floor then repeat)


9. ARM PULSES (rotate arms using small circular movements, change direction at 15 seconds)


Recover in Child's Pose


I always stretch after a workout - you can find my Pregnancy and Postpartum Stretching eGuide here.

HOW I SET UP MY 'INTERVAL TIMER' APP



Interval  Cycle
Cycle Name: Interval Cycle
Number of sets: 9
First Interval: High

High Intensity
Duration: 00:30
Sound: Buzzer

Low Intensity
Duration: 00:10
Sound: Buzzer


With love
D


No Comments Yet, Leave Yours!

Anonymous said...

Thank you d. This looks great to do at home and manageable. What does the icon look like for training app, i cant find one that allows me to enter those details.
Thanks ange

With D said...

Hi Ange,

I will take a photo and upload it to this blog post as soon as I can. With Love D

Anonymous said...

Can't wait to give it a go! Thanks d!