Postpartum & Beyond: Week 2: Workout 11: Arms & Back Strengthening

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Hi Everyone!

Welcome to Day 11 of my 6-week workout challenge. Today we are focusing on Arms and Back.

I was surprised at how much strength I lost in my arms and back during pregnancy & the postpartum period before I was cleared to workout. Exercises that used to be fairly easy for me have become difficult. Pull-ups aren’t happening at all, and I continued them into my pregnancy well into the second trimester, until I started to feel like they were putting pressure on my abs. Pushups are getting a little bit better, but are still a challenge, and my Dive Bombers need a lot of work.

My shoulders are feeling a little bit sore as I type this. That is most likely from the workouts and holding my son. I definitely need to create a shoulder/back stretching program so I can keep limber in these areas.

I haven’t filmed the new workout for today yet. (Update: The New Workout Video is Below) I know, I said that I was going to film it today and be caught up. My baby boy was having some gas pains this evening (I could feel the bubbles moving around in his poor little belly!) and he needed to be held and comforted. I ran out of time to film, so I won’t be able to film it until tomorrow.

I have posted an alternate Arms/Back workout below. As soon as the new video is up I will add the video to this page. You can do either workout.

I also plan on sharing some recipes and meal prep ideas this week so be sure to check back!

postpartum 11

New Workout:

Interval Timer Set: 10 Rounds of 30/50

  1. L-Sit
  2. Seated Shoulder Press
  3. Warrior Row-Right
  4. Warrior Row-Left
  5. Tricep Extension
  6. Lunge & Curl-Right
  7. Lunge & Curl-Left
  8. Tricep Pushup-Right
  9. Tricep Pushup-Left
  10. Squat, Tap & Press

Repeat 1-3X
Pair with 30-Minutes of Easy Paced (Talking Pace) Cardio

Throwback Workout: 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X.
Pair with 30-Minutes of Easy Paced (talking pace) Cardio.

15 thoughts on “Postpartum & Beyond: Week 2: Workout 11: Arms & Back Strengthening

  1. Kate

    Poor baby! My son had terrible gas as a newborn. They said to lie him on his back and bicycle his legs, getting his knees up near his abdomen. Or to rub his tummy clockwise. What we found was that hanging him upside down by his legs tended to produce the needed results!

  2. Katrina

    Hope poor little man is feeling better soon. All my boys suffered badly from gas pains. I found bicycle legs, monkey holds and as strange as it sounds massaging the soles of the feet helped.
    Don’t put to much pressure on yourself to film a new workout, I’m sure all will be understanding repeating an older one for today, as long as you get your work out in for yourself!!

  3. Amanda

    Fully agree with Katrina above! 2 of my 3 kids had colic and it sucks! But please don’t fret if you don’t have a new video up each day! I couldn’t imagine doing what you do with an 8 week old! Your archived videos are amazing so never feel bad about using them if you haven’t had a chance or the energy to film a new one! I’m sure I speak for us all that it’s more important to us that you are healthy and happy and enjoying this time with your son rather than stressing out about “taking care” of the rest of us! You are AMAZING! And thank you for your dedication and for the “realness” you portray in your posts! It’s so refreshing! God bless you!!

  4. Helen

    Hi Melissa! I just found you – I love your videos but am a little overwhelmed on where to start, what program to follow. I am 47 and in decent shape – I left my gym about 4 months ago and haven’t done much since. My goal is just to look and feel my best. I don’t really need to lose weight, but mid-section is always my biggest concern. Plus, gravity (and 4 pregnancies!) is pulling my bum lower and lower! Can you please suggest a program or series of workouts that I should follow for the next 30 days? After that, I bet I’ll have enough experience with your workouts to figure it out from there. Thanks! You are amazing!

  5. Amanda

    I fully agree with Katrina! 2 of my 3 kids had colic and it can be exhausting trying to settle them. But please don’t feel bad about not being able to post a new video every day! Your old videos are awesome and act as a great substitute! We totally understand that you have much more important priorities such as your lovely little baby and your own sanity! I could never do what you are doing with an 8 week old baby! You are AMAZING, Melissa. However, I think I speak for all your fans that it’s more important that you are healthy and happy and enjoying your son rather than worrying about taking care of our fitness needs! Thank you for your dedication…but also for your vulnerability…it’s hard to be “real” on social media these days, and we appreciate that you are willing to share your reality, even if it’s not “perfect”. It sends a really positive message to all who view it! Take good care of yourself! God Bless You and your family!
    Amanda 🙂

  6. Eva

    What will also help with your little man’s gas is gas drops. It might be difficult if your breast feeding, but, if you pump you can put those in the bottle. (And of course bicycle legs and gentle tummy massages.) We had to switch to special formula and gas drops with our first born due to that. Hopefully you won’t have too.
    Keep going and thank you for being an inspiration to us all. Especially those with diastasis recti. Your workouts helped me loose over 50lbs, gained muscle and I’m still going strong! I cannot thank you enough.

  7. Anonymous

    Well said Amanda!! She is amazing. …her other workouts are immense… them and concentrate on Maverick and YOU…’s life changing becoming a mum…physically, mentally and emotionly….take time to adjust,

    What a lass thinking of us during this transitional time in your life,…thank you!!! ❤️

  8. Christina

    Im another mom with a gassy, refluxy baby. 100% agree with the ladies above! You are amazing!! Previous workout videos are perfect!!! Do what you need to do for your babe ❤️.

  9. Kelly

    Loved this one. I’m a day behind so I got to do the one.ypu posted late. Hope maverick is feeling better. Loving this challenge. I’m trying to stay strong through my radiation for breast cancer. So far so good

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