If you're following the Postpartum Weight Loss Program, the chart below maps out your cardio, strength training, ab and flexibility workouts for Week 4.
| 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: 15-minute walk Bonus Challenge: Add 3-5 minutes of medium-high intensity (between Level 6-8 on this perceived exertion chart) exercise at the end of your workout. |
Abs & Core | Rest | Total Stretch with Bands |
| Day 2 | Rest |
Rest
|
Option 1 -
Total Body Intermediate Bonus Challenge: Add one set of 12 reps for each exercise. Option 2 - Quick Strength Circuit, repeat for a total of two circuits:Optional Quick Strength Bonus Challenge: Repeat at least two of the above exercises for 30-60 seconds. |
Total body stretch |
| Day 3 |
Option 1: Burn 300 in 30 Minutes.
Choose from one of three workouts (treadmill, elliptical or bike) for a 30-minute workout.
Option 2: Stroller Walk: Walk for 30 minutes at a brisk pace while pushing the stroller, adding hills for more challenge. |
Option 1:
Abs & Core
Option 2: Dynamic Abs |
Rest | Total Body Stretch |
| Day 4 |
Active Rest: Add more activity to your day by taking the stairs,
walking more or putting more energy into daily tasks. |
Rest | Rest | Option 1 -
Total Stretch with Resistance Bands
Option 2 - Yoga on the Ball Option 3 - Strengthen & Stretch the Lower Back |
| Day 5 | Rest |
Rest | Option 1 -
Total Body Intermediate Bonus Challenge: Add one set of each exercise, performing 12 reps, for a total of three sets. Option 2 - Quick Strength Circuit, repeat for a total of two circuits:Optional Quick Strength Bonus Challenge: Repeat at least two of the above exercises for 30-60 seconds. |
Total body stretch |
| Day 6 |
Option 1: Intermediate Interval Workout Option 2: 40-Minute Cardio Medley Option 3: Advanced Cardio Blast Option 4 - Quick Cardio: 15-minute walk Bonus Challenge: Add 3-5 minutes of medium-high intensity (between Level 6-8 on this perceived exertion chart) exercise at the end of your workout. |
Abs & Core | Rest | Total Stretch with Bands |
