I created this workout for my friend, Marie. She just had a baby at the end of November, and she is now cleared to workout. Before we did the workout in the video below Marie did a fitness test. I will make a separate video of the fitness test so anyone who wants to check on their fitness level, and measure their progress that way can.
For the fitness test Marie did the maximum number of reps of each exercise that she could for 60 seconds. Her results were as follows:
Pushups: 2 full on toes, 6 on her knees (This was fantastic! She didn’t think she could even do one).
Jumping Jacks: 58
Plank: She held it for the entire 60 seconds!
High Knees: 25 seconds, rested, was able to do 10 additional seconds before the timer finished (35 seconds total)
Squats with proper form: 19
Lunges with proper form: 11
Marie has committed 4 days per week to getting in shape, so expect to see her in some future videos as she completes the Fitness Bender Mommy Makeover.
After the fitness test we did the workout listed below. I have provided a breakdown, and recommended reps for all fitness levels so no one feels left out. Enjoy!
Beginners Workout: Mommy Makeover
Beginner: 10 reps, 30 seconds for timed exercises (feel free to break up the reps. Marie did the hip lifts in sets of 3.)
Intermediate: 15 reps, 45 seconds for timed exercises (repeat the sequence twice)
Advanced: 20 reps, 60 seconds for timed exercises (repeat the sequence 3-4 times)
1. High Knees (timed)
2. Hip Lift
3. Leg Series (right)
4. Leg Series (left)
5. Mountain Climber (timed)
6. Side Plank (right): there are variations for this in the video, Marie held the side plank on an extended arm.
7. Side Plank (left)
Remember, if you are just starting out these exercises are going to be hard, but you can do it! Don’t be afraid to take breaks while you are doing your reps. When you start out the first thing you need to do is build your muscle strength and muscle tone. Congratulations on getting started!