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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!

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.

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