Find out More about my '7 minutes With D' workout #2

Monday, 24 August 2015

'7 minutes With D #2' is one of the fitness programs I have designed and completed postpartum.  I started the program featured below at 4 months postpartum once I felt my core was strong enough and my post labour body had healed. I have chosen 7 minutes as it is a manageable length of time for me to complete a workout whilst Rex and I have tummy time. If Rex is happy to continue and I have more time, energy or want a more intense workout I simply repeat it. The number of repetitions depends on how I am feeling, though most importantly how Rex is going. As my body got stronger I would increase the repetitions.


The '7 minutes With D #2' workout

- There are 10 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. DANCING WITH BUB


2. REACH AND CURL (complete as many repetitions as possible, alternate sides at 15 seconds) If you have DR, only bring your knee back in line with your stationary knee and avoid the "crunch" motion.


3. SQUAT PULSES 


4. KNEELING PUSH-UPS (complete as many repetitions as possible) If you have DR, I recommend standing wall push-ups.


5. SUPERMANS (complete as many repetitions as possible) If you have DR, I recommend only lifting one arm and the apposing leg at any time for extra support. If you feel any discomfort please move onto next exercise.


6. STAR HOLD (hold position for 15 seconds each side) If you have DR try lying on your side with hips on the ground, raise your leg and arm and hold for 15 seconds each side.


7. STANDING REVERSE LUNGES (complete as many repetitions as possible, alternate legs at 15 seconds) If you have DR and feeling any discomfort. A variation to this exercise are stationary lunges.


8. SHOULDER PRESS WITH BABY (complete as many repetitions as possible, keeping in mind this one is for your baby to have a giggle, so not too quickly)


9. SIDE HIP RAISES (complete as many repetitions as possible, change sides at 15 seconds) If you have DR and feeling any discomfort please move onto the next exercise.


10. HIP THRUSTS (engage pelvic floor on upward movement, hold bridge and pelvic floor muscles for a moment and then release, repeat, again keeping in mind this one is for your baby to have a giggle, so not too quickly)



COOL DOWN WITH A GIGGLE


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: 10
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!

Rebecca Kelsey Sampson said...

No baby yet so I think I may do these with my dog. He would totally be down for it! Hehehe.

Kindness is the best accessory,
Rebecca Kelsey Sampson
RebeccaKelsey.com