Postpartum & Beyond: Week 2: Workout 9: Core Sculpt Workout

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Hi Everyone!

Good Morning and Welcome to Week 2: Workout #9 of my 6-week workout challenge! Today we are focused on core. I was still behind on filming, so there are two workouts below. The first video is the new workout, and the second video is the throwback workout video that I posted while we were getting this workout video sorted.

The new workout is almost completely done on the mat, with the exception of the last exercise. It’s a great core workout, but not friendly for anyone suffering from Diastasis Recti. If you have a diastasis do this workout instead: Safe Core Exercises for Diastasis Recti.

The throwback workout is a standing core workout. Standing core workouts are great because you can do them anywhere. Plus, it’s fun to mix up the core exercises and challenge your body in a different way.

After today I should be back to being a day ahead of you with the workouts so you won’t have to wait for the new video on workout day. The workouts we have done so far in the challenge are all linked below.

Week 1 Workouts:

1. Lower Body Workout + 30-Minutes of Cardio
2. Core Sculpt Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day

Week 2 Workout Schedule: 

1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day

Have fun with today’s workout! You can pair them together, or choose to do just one. Add 30-Minutes of moderate intensity cardio to your workout today to get maximum results. I posted a link to the 10-Minute Jump Rope workout video for anyone who doesn’t want to walk or run today.


New Workout:

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

  1. Crunch & Tap
  2. Temple Tap Abs
  3. Side Plank Elbow Tap-Right
  4. Side Plank Elbow Tap-Left
  5. Reverse Plank Step Out
  6. Frogger Cross Plank
  7. Angel Abs
  8. Superman
  9. Plank Leg Lift
  10. Table Pose Knee Tap
  11. Sumo Pushup
  12. Dive Bomber
  13. Butt Lift
  14. Back Lift
  15. Pelvic Tilt/Hip Tuck Wall Sit

Repeat 1-3X and pair with 30-Minutes of Moderate Intensity Cardio. 

Throwback Workout: 

10 seconds of rest, 50 seconds max reps

1. Squat Twist
2. Oblique Drop (right)
3. Oblique Drop (left)
4. Rotating Lunge (right)
5. Rotating Lunge (left)
6. Side Angle Reach (right)
7. Side Angle Reach (left)
8. Dancing Goddess Pose
9. Standing Leg Lift (right)
10. Standing Leg Lift (left)

Repeat 1-3X.

*Pair with 30-Minutes of Moderate Intensity Cardio* This means that you are maintaining a challenging cardiovascular pace. You could go faster/harder if you needed too, but you are happy that you don’t have to!

standing core

Cardio Option:

5 thoughts on “Postpartum & Beyond: Week 2: Workout 9: Core Sculpt Workout

  1. Sara

    That ab video kicked my butt. I love working my core because its my weekness. Thank you for all that you do Melissa. Your son is a cutie.

  2. Terri

    Really enjoyed this standing ab workout. 2 rounds along with the thirty minutes of running and I slept like a baby (no pun intended). Thanks for yet another great workout!

  3. Anonymous

    Did my moderate 30 minute run (9:54 miles), then this ab workout: side plank elbow tap, frogger cross, sumo pushup and dive bomber all took work and concentration and modification towards the end. And it was hard to get my glutes relaxed on that wall! Loved it! Love how real and honest you are, and that you show us what it’s like to work out with little ones; thank you very much!

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