If you're following the Postpartum Weight Loss Program, the chart below maps out your cardio, strength training, ab and flexibility workouts for Week 5.
| 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. |
Perform
1-2 sets of 15 reps of the following exercises.
Ball Crunches Reverse Crunches Bicycle Plank |
Upper Body Supersets | 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). | Rest
|
Option 1: Lower Body Circuit Blast.
Perform each exercise in this lower body circuit, one after the other, for
12-16 reps for 2 circuits. Option 2: Lower Body Progressions. Choose exercises from one column (Beginner, Intermediate or Advanced) and perform each move in that column for 2 sets of 12-16 reps. |
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. |
Rest | Rest | Total Stretch with Bands |
| Day 5 | Rest |
Rest | Rest |
Option 1 -
Total Stretch with Resistance 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 |