Name: Playbook - YOGOSKENZ . - Full body Circuit / 8wks PP
Uploaded: 2024-02-23T05:28:35.139Z
Duration: 25 min
Description: Full body Circuit / 8wks PP

4 Rounds! - little to no rests between exercises and sets will give this strength training HIIT workout your sweat & cardio for the day! 

I loved adding this into my weekly routine 2-3 days to give me some sweaty variety as I work with postpartum-friendly movements. 

Moving through 

Each exercise takes me about a minute so each round is about 5 minutes…making the whole thing 20 min, plus your warm up. 

Warm up however you’d like for at least 5 min. Walking while getting some movement in your arms would be good! 

* need a kettlebell
* somewhere to elevate your push up 

* cardio interval - if you feel like u don’t have good options for this, simply skip this minute and instead do an extra round of the other 4 exercises so you end up doing 5 total rounds, which should still come out to about 25 min.

Really exhale at the top of the swing and engage your core & squeeze your glutes. I can feel this strengthening my core & I get tired if I really concentrate on the form of every rep, utilizing my core!

KB swings

Again, exhale when you come up and lift that weight. Engage that core to protect your lower back!

KB squat to overhead press

Inclined or elevated, so that the plank and push up isn’t so intense. 

You can do these against a wall, or bench, or box- start higher and work your way closer to the ground as you progress. 

Be sure to exhale and bring that core up and in - start with your pelvic floor and tighten upward towards!

Inclined push ups

You can do simple air squats here, or false jumps- come up on your toes like youre going to jump, but don’t haha! Good prep for full squat jumps. 

Or , if u feel ready, so full squat jumps!

Air squat or false jump

I’m speed hiking on a steep incline for my cardio interval, but you can do 1 min or whatever cardio you are able. Here are some ideas: 

Quick Alternating step ups on a step 
Bike 
Walk or hike on treadmill 
Run or jog if able 

* or, if none of these appeal to you, simply nix this interval and add one more round to your circuit (doing 5 instead of 4)

Cardio Interval

Full body Circuit / 8wks PP

OMGGGOOOOOOOOOSH !!!!!! KENZIE I AM STOOOOOOOOKED FOR THIS!!!!!!!!! 21 weeks now and CANNOT WAIT to go with my FAVORITE fitness queen along my post partum journey ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

Alexandra

PP intro!

When to start PP

When to Stop Exercise

Breastfeeding

Diastasis Recti & Pelvic Floor

This was SO helpful! Baby doesn’t wanna leave me but I gotta get some movement in! Looking forward to doing this more! Thank you! 🤍🤍

Amanda

Baby Wrap Workout/ 6-7 weeks PP

Back w/Bi’s

Arm Focus

Just to clarify- LOVED this. But when is the 2 min cardio interval? Before clam shells?? 

And are clam shells 20 one leg. 20 the other then repeat?!

Glute & Leg Strength / 10 wks

10/10 we’re six months postpartum and this felt SO GOOOD. Thank you 💕

Kayley

Bonnie

This was pretty much perfection. Everything I could want in a PP yoga flow. 9 weeks post partum and my body has been so tight from breastfeeding and getting back to working out. Omgoodness

Full body Circuit / 8wks PP

More workouts from YOGOSKENZ .