Postpartum Weight Loss Program - Week 6
If you're following the Postpartum Weight Loss Program, the chart below maps out your cardio, strength training, ab and flexibility workouts for Week 6.
| Day | Cardio | Abs | Strength Training | Flexibility |
| Day 1 |
Option 1: Intermediate Interval Workout Option 2: 40-Minute Cardio Medley Option 3: Advanced Cardio Blast Option 4: Quick Cardio: Walk at a fast pace or go up and down a flight of stairs for 15-30 minutes. Bonus Challenge: Add 5 minutes of moderate cardio to the end of your workout. |
Perform
2 sets of 15 reps of the following exercises.
Ball Crunches Reverse Crunches Bicycle Plank |
Upper Body Supersets Bonus Challenge: Add another set of each exercise, for a total of 2-3 sets. | Total Stretch with Bands |
| Day 2 | Light Cardio Workout: Do 20 minutes of moderate intensity cardio (a level 4 to 6 on this perceived exertion scale). Bonus Challenge: Add 5 minutes of moderate cardio to the end of your workout. | Rest
|
Option 1: Lower Body Circuit Blast Option 2: Lower Body Progressions. Choose exercises from the Intermediate or Advanced column and perform each move in that column for 2 sets of 12-16 reps. Bonus Challenge: Add one set to each exercise, for a total of 2-3 sets. |
Total Stretch with Bands |
| Day 3 | Active Rest: Add more activity to your day by taking the stairs, walking more or putting more energy into daily tasks. |
Option 1:
Abs & Core
Option 2: Pilates Flat Abs Series |
Rest | |
| Day 4 | Option 1: 40-Minute Cardio Medley
with high intensity moves every 5-8 minutes.
Option 2: Basic Cardio Workout - Choose any activity you like and work at a moderate pace for 50-60 minutes, adding in your high intensity moves every 5-8 minutes. Bonus Challenge: Finish your workout with 3 minutes of high intensity exercise, working as hard as you can. |
Rest | Rest | Total Stretch with Bands |
| Day 5 | Rest |
Rest | Rest |
Option 1 -
Total Stretch with Bands
Option 2 - Yoga on the Ball Option 3 - Strengthen & Stretch the Lower Back |
| Day 6 |
Option 1: Fat-Burning Strength & Cardio Circuit
Option 2: Beginner/Int Circuit Option 3: Strength & Power Circuit |
Rest | Rest | Total Stretch with Bands |
