4 Days Training Routine, Minimal Equiptment upto 20 Weeks
Work your way through each of the workouts through the week. Make sure you don’t overheat or rep our, you should only train to near fatigue and never fatigue. If something doesn’t feel right then please don’t do it, and make sure you mention it to me! You want to ideally complete all parts of the workout in one session.
Alongside these workouts you need to be doing daily pelvic floor exercises.
Workout 1
5 Minute Warm Up
5 Press Ups on Knees
10 Body Weight Squats
30 Seconds Jogging on the spot
x 4
Part 1- Upper
5 Rounds, Take as much rest as you need between exercises and reps.
10 Press Ups
15 Shoulder Press Using a resistance band
TRX Row
15 Banded Lat Raises
Part 2- Lower
5 Rounds, As fast as you can
15 Hamstring Curls in TRX
10 Thrusters (Full Squats, with shoulder Press, use a band under feet to push up?)
20 Back Lunges (10 each side)
15 Wide Leg Squats
Part 3- Abs
Imagine Hugging your baby, pulling your pelvic floor up and belly button in
On all 4’s, opposite arm and leg out straight, hold for 10 seconds each side. Repeat 5-7 x each side
Workout 2
5 Minute Warm Up
30 Second Running on the spot
10 Back Lunges (5 each side)
10 Front Raises using a band
x4
Part 1- Upper
5 Rounds, taking as much rest as you need as and when
10 TRX Row
15 Bent Over Y Raise, using band
15 Front Raise, one to the front, one arms slightly wides, repeat, banded
10 Lat Raises, banded
Part 2- Lower
5 Rounds, As fast as you can
20 Hip Thrusts
10 TRX Hamstring Curl
10 Low Squat down Pulses (3 second pulse, to feel in glutes)
15 Curtsy Lunge, each leg, knee to floor
Part 3 Cardio
4 Rounds
30 Second fast on bike
30 Second Squats
30 Second Weighted Punches
Workout 3
5 Minute Warm Up
5 Squat Press
10 Frog Jumps
30 Seconds fast feet, tapping toes on ball or something?
x 4
Part 1- Upper
4 Rounds, taking rest when and as needed
15 Press ups
10 Swing lunges, each leg
15 Lat Raises, banded
15 Leg Hip Thrusts, each leg
Part 2- Lower
4 Rounds, As fast as you can
15 TRX Row
20 Squats, use band under feet for resistance when stood tall
15 Tricep Dips
20 Back Lunges
20 Bicep Rope Curl to press (10 each arm)
Part 3- Abs
Imagine Hugging your baby, pulling your pelvic floor up and belly button in
On all 4’s, opposite arm and leg out straight, hold for 10 seconds each side. Repeat 5-7 x each side
Workout 4
5 Minute Warm Up
10 Front to Lat Raise
10 Bent over row
20 Fire Hydrant to Donkey Kick, each leg
x3
Part 1- Upper
4 Rounds, Take rest as and when needed.
15 Squat To Kick, alternate legs
15 Full front raise as high as you can go without hyperextending your back.
15 Wide Leg Squats (using band under feet for resistance
15 Bent Over Row/ TRX or Band
Part 2- Lower
4 Rounds, As fast as you can
10 Squat to press
20 Step Ups (each side)
20 Bent over banded fly
20 Hip Thrusts
Part 3- Cardio
3 Sets 15 of each
Front alternate kicks
Body weight Squats
Tricep Dips
Bicep Curl to Press