Certified Personal Trainer

Virtual Coaching Specialist

Postpartum week 6-12

Body-Weight Workouts

Full-Body Workouts

Lower Body Workouts

Upper Body Workouts

MedBall Workouts

Resistance Bands Workouts

Monthly Challenges

HIIT Workouts

AB workouts

This will be a fullbody the final week, week 12 of my postpartum workout series!
This will involve BYOB (Bring your own baby) and DBs but household items like cans etc. can be used as an alternative too! Don’t worry this can also be done without a little one too! 
I recommend 2- 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

This can be Done with No Equipment

Dumbbell

Postpartum week 12

May’s monthly challenge will have two options:
1. 20 squats a day
OR 
2. Start with 5 squats and add 5 more each day 

You can break them apart throughout the day or knock them all out at once! Happy squatting everyone! 

May the Squats be With you!

This will be a fullbody week 11 of my postpartum workout!
This will involve the use of DBs and resistance bands but household items like cans etc. can be used as an alternative too! 
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Resistance Bands

Week 11 Postpartum

This will be a fullbody week 10 of my postpartum workout!
This will involve the use of DBs but household items like cans etc. can be used as an alternative too! 
I recommend 3 sets 6-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Postpartum Week 10

This will be a fullbody week 9 of my postpartum workout!
This will involve the use of a machine for one of the exercises but DBs or household items like cans etc. can be used as an alternative too! 
I recommend 2 sets 6-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

PostPartum Week 9

This will be a fullbody week 8 of my postpartum workout!
This will involve the use of DBs but you can use household items like cans etc. as an alternative too! 
I recommend 2 sets 6-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Week 8 PostPartum

This will be a fullbody week 6/7 of my postpartum workout! But anyone can do this if looking to ease into a workout. Remember everyone is different so adjust the exercises accordingly. 
This will involve the use of resistance bands or DBs but you can use household items like cans etc. as an alternative too! 
I recommend 2 sets 6-10 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Week 6/7 PostPartum

This will be a 10 min AB workout!
I recommend 2 sets 50” on 10” off, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

10 Min ABs #2

This will be a Full-Body workout!
This can be done with and without equipment there are alternate options available if you do not have the equipment.  
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Gym Racks & Rigs

FullBody Workout

This will be a 10 min AB workout!
I recommend 2 sets 50” on 10” rest, but the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself!

10 Min ABs

This will be a Full-Body HIIT!
I recommend 3 sets 45 seconds work 30 second rest, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

FB HIIT #2

This will be a lower body, body-weight workout! One exercise calls for a resistance band but it can be done without one if you do not have a band. 
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Svenja Pawlik

@scfitness

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