-Start slowly. If you have not been exercising, or if you have never exercised, too much too soon can spell T-R-O-U-B-L-E! Nothing is going to happen overnight, so there is no sense in overworking your body!
-3 days of resistance training a week is PLENTY. Anymore than that and you won't have enough time or energy to run around after your little one!
-If you are sore, S--T--R--E--T--C--H!! Stretching helps your body get rid of the lactic acid in your muscles - the same acid that make you feel sore the next day.
-Drink water. Water will keep you hydrated (a must, even if you aren't breast-feeding). If you are dehydrated, you will feel tired and you won't want to workout at all.
Frequency: 3 times/week
Time: 2-30 minute sessions
Equipment: stability ball, dumbbells (usually 2-5lbs and 2-8lbs)
The Beginner's Program is divided into 2-30 minute sessions. The Original takes up to one hour to complete - quite the task if you are not in shape yet :) So we have divided the major exercises into morning and evening sections that you can squeeze into nap-time!
Morning:
-15 squats
-15 push-ups using the stability ball
-stability ball plank, held for 30 seconds
-15 floor bridges
-15 calf raises
-15 bicep curls
-15 stability ball ab crunches
-10 dead bugs
Rest for 5 minutes after you have completed everything. Repeat 1 or 2 more times.
Evening:
-15 grand plies
-15 lateral raises
-floor plank, held for 30 seconds
-15 stability ball bridges
-10 stationary lunges (right and left legs for a total of 20)
-15 shoulder presses
-15 stability ball ab crunches
Rest for 5 minutes after you have completed everything. Repeat 1 or 2 more times.
-Breathe!! Breathe out when you perform the movement and breathe in as you recover from it
-Drink water throughout
-Always keep your stomach muscles tight through every exercise
-Start with one set and work your way up to 3 sets
-STRETCH when you are finished