Program Description
Regain strength & conditioning at home post partum
Program Overview
- LevelBeginner
- GoalAthletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedMay 06, 2024 04:53
- Last EditedSep 05, 2024 10:19
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 7
2
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
3
Push Up
3
8 reps
RPE 7
4
Squat (Bodyweight)
3
8 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 7
2
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
3
Push Up
3
8 reps
RPE 7
4
Squat (Bodyweight)
3
8 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8 reps
RPE 7
2
Bent Over Row (Kettlebell)
4
6 reps
RPE 7
3
Push Up
4
8 reps
RPE 7
4
Squat (Bodyweight)
4
8 reps
RPE 7
5
Glute Bridge (Bodyweight)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
RPE 7
2
Bent Over Row (Kettlebell)
4
8 reps
RPE 7
3
Push Up
4
10 reps
RPE 7
4
Squat (Bodyweight)
4
10 reps
RPE 7
5
Glute Bridge (Bodyweight)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
0.5 mins
RPE 7
2
Dips Between Chairs
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
8 reps
RPE 7
4
Pushup With Rotation
3
8 reps
RPE 7
5
Sit Up
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
0.5 mins
RPE 7
2
Dips Between Chairs
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
8 reps
RPE 7
4
Pushup With Rotation
3
8 reps
RPE 7
5
Sit Up
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
0.5 mins
RPE 7
2
Dips Between Chairs
4
8 reps
RPE 7
3
Lunge (Bodyweight)
4
8 reps
RPE 7
4
Pushup With Rotation
4
8 reps
RPE 7
5
Sit Up
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
0.5 mins
RPE 7
2
Dips Between Chairs
4
10 reps
RPE 7
3
Lunge (Bodyweight)
4
10 reps
RPE 7
4
Pushup With Rotation
4
10 reps
RPE 7
5
Sit Up
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 7
2
Kettlebell Press
3
6 reps
RPE 8
3
Plank
3
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7
5
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 7
2
Kettlebell Press
3
6 reps
RPE 8
3
Plank
3
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7
5
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
RPE 7
2
Kettlebell Press
4
6 reps
RPE 8
3
Plank
4
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
4
8 reps
RPE 7
5
Bent Over Row (Kettlebell)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 7
2
Kettlebell Press
4
8 reps
RPE 8
3
Plank
4
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
4
10 reps
RPE 7
5
Bent Over Row (Kettlebell)
4
8 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing3 Sets
8 Reps
@7
2
Bent Over Row (Kettlebell)3 Sets
6 Reps
@7
3
Push Up3 Sets
8 Reps
@7
4
Squat (Bodyweight)3 Sets
8 Reps
@7
5
Glute Bridge (Bodyweight)3 Sets
8 Reps
Day 3
1
Kettlebell Swing3 Sets
10 Reps
@7
2
Kettlebell Press3 Sets
6 Reps
@8
3
Plank3 Sets
0.5 mins
@7
4
Reverse Lunge (Bodyweight)3 Sets
8 Reps
@7
5
Bent Over Row (Kettlebell)3 Sets
6 Reps
@7
Day 2
1
Jumping Jack3 Sets
0.5 mins
@7
2
Dips Between Chairs3 Sets
8 Reps
@7
3
Lunge (Bodyweight)3 Sets
8 Reps
@7
4
Pushup With Rotation3 Sets
8 Reps
@7
5
Sit Up3 Sets
8 Reps
@7