20-30 min workout

Tanya/Cori WO:

2 min row
40 sec on/20 sec off x 2: step ups (holding dumbbells)

2 min row
40/20 x 2: sit ups

2 min row
40/20 x 2: push ups

2 min row
40/20 x 2: DB swings

2 min row
40/20 x 2: planks

*alternate if with partner


normally 20 min- if want 30 min...extra round?? 1 min row/ 1 round each??

3 rounds

3 rounds of:

1000 meter row (sub .5 mile run)
20 box jumps
10 burpees
1 minute plank

*try to build and get faster each round

Only need a jump rope

5 x

1 min double unders practice

1 min jump rope (singles)

1 min exercise

ex:
Round 1- walking lunges
2- dips (3 sets of 10 within time)
3- squats
4- arm circles
5-reverse lunge in place

Rest during transitions (aprox 10-15 seconds)



*If no jumprope, sub for 40 seconds mountain climbers

Fitness fellowship facebook page

https://www.facebook.com/fitfellowship/posts/672870372735174


If you like my 'fitness fellowship' facebook page...you'll get my workouts in your feed almost daily

Postpartum (2 months post)

2 rounds of:

5 min rowing (or .5 mile run if you don't have access to a rower)
1 min each (running clock): push ups, lunges, thrusters, pull ups, flutter kicks

Side Note: It is important to work core muscles (like planks and flutter kicks) instead of doing sit ups, because if you do sit ups too soon after baby you can cause damage to the abdominal region