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

Postpartum (5 weeks post) workout #1

Workout:

3 rounds of: *took a little over 30 minutes

1 minute weighted jump ropes- reverse direction for last 30 seconds (5# dumbbells)
20 bent over row (10 each arm) (15# dumbbell)
20 step ups (10 each leg) (tall step carrying 15# DBs)
15 push ups
5 chin up (palms facing towards you) *my mother replaced with 15 two armed bicep curls*
1 min plank
20 one leg straight leg dead lift (10 each leg) (holding 15# DBs)
30 air squats
25 mountain climbers (2 count)


Quote:
"Strive for progress, not perfection"

Side Note: My son (2) was watching curious george and my daughter (1.5 months) was in the room with me crying the last 5 minutes... I have a tendency to feel guilty because I am taking time for myself. Then I remember- don't neglect yourself. A better me is a better mommy. Also- it is setting a good example for your kids...when they know that health is a priority to you- they'll grow up feeling the same.

Also- I started doing P90X dvds, but they are an hour long and this mommy just needs to get it done quick and move on- so I am doing my own workouts again instead. I feel they are more bang for my buck :)

Kara and I doing 30 min workouts

We always warm up with a little over a. 5 mile jog, then:

Workout 1:

40 weighted walking lunges
15 push ups
30 sit ups
40 walking lunges
12 push ups
24 sit ups
40 walking lunges
9 push ups
18 sit ups

Workout 2:

20 min AMRAP (as many rounds as possible) of
5 pullups
10 chairdips
15 back extensions on physio ball
20 mountain climbers (2 count)

Workout 3:

5 rounds of
10 russian twists (weighted and 2 count)
1 minute wall sit
10 dumbbell swings
1 minute plank

20 min AMRAP

This workout kicked my booty today! Modified Ben's crossfit football workout...

20 min AMRAP:

10 knees to elbows 

20 dumbbell swings (25 lbs)

30 walking lunges holding a 25 lb plate over head (elbows locked out)

*I was able to get in 5 1/2 rounds...how bout you?