3-4 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, one arm or two arms if the weight is too heavy
20 Bent over 1 arm row, you can lean on a bench for this
10 Side shoulder raises, each side
Part 2- Lower
5 Rounds
20 Romanian Deadlifts
15 Thrusters (Full Squats, with shoulder Press, 2 arm press
20 Back Lunges (10 each side) weight at chest
15 Wide Leg Squats, weight at chest
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
20 1 arm up row, each arm
15 Bent Over I Raise
15 Front Raises
10 Side Raises, each arm
Part 2- Lower
5 Rounds
20 Hip Thrusts, back resting on a rolled up towel
20 Static front lunge, hold weight in opposite hand to leg going forward…it should be down by your side, 1 each side…use a wall for stability on these and don’t hold the weight If you cannot balance
10 Low Squat down Pulses (3 second pulse, to feel in glutes), weight at chest
15 Curtsy Lunge, each leg, very carefully and if this doesn’t feel right on you ankle then go with back lunges instead, reps each side
Part 3 Cardio
4 Rounds
30 Seconds front kicks/ leg raises in standing
30 Second Squats
30 Second Punches
Workout 3
5 Minute Warm Up
5 Squat Press
10 Lunges
30 Seconds jogging on the spot
x 4
Part 1- Upper
4 Rounds, taking rest when and as needed
15 Press ups
40 Small step ups, holding weight…safety first, start with a low step you are comfortable with
15 side Raises, banded
15 Bent Over Row
Part 2- Lower
4 Rounds,
20 Wide Leg Squats, weight at chest
15 Tricep Dips
20 Back Lunges
20 Bicep 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/ Knee lift, alternate legs
15 Full front raise as high as you can go without hyperextending your back…stand against a wall
10 Wide Leg Squats with I arm up row, each arm
15 Bent Over Row, each arm
Part 2- Lower
4 Rounds
10 Squat to press
20 Step Ups (each side)
20 Bent over fly, 1 arm at a time use light weight and use a wall with other hand for stability
20 Hip Thrusts, using a towel under upper back
Part 3- Cardio
3 Sets 15 of each
Front alternate kicks
Body weight Squats
Tricep Dips
Bicep Curl to Press, 1 arm at a time if weights are heavy
Its really important to come to a gradual cooldown and stop so for each session I want you to finish with the following-
5 Minutes Jogging on the spot
Min 1- 60%
Min 2- 50-60%
Min 3-Fast march
Min 4- Walk
Then I want you to stretch the following muscles holding each stretch for 8-10 seconds all standing or seated-
Front of legs
Back of legs
Chest
Upper Back
Lower Back
Arms
Glutes
Bottom back of legs
You can find ideas in the exercise Glossary.