This is the perfect combination of workouts for 5 days, 3 days or 2 days. Based on how its split up you can follow along for 5 days, or rotate through the first 3 for a 3 day split, or do just the last two workouts for a 2 day workout week. Mix and match too!
If you are postnatal, this is still an awesome workout, we just recommend adding in our postnatal ab work in place of the prenatal abs.
5 Different Weekly Workouts…One Per Day
LEGS/SHOULDERS
4 x 15 Stationary lunge (on each side)
4 x 12 lateral raises
4 x 15 WS DB squats
4 x 10 overhead DB press
BACK/BICEPS
4 x 10 Lat Pull downs
4 x 10 1 arm DB Rows
4 x 10 RG Seated rows`
4 x 15 Preacher / machine curls
4 x 15 twisting d-bell curls
3 x 10 Hammer curls
CHEST/TRICEPS
4 x 12 Knee Pushups
4 x 10 Incline DB Press
4 x 15 Bench or machine dips
4 x 10 Seated Overhead DB press
4 x 10 kickbacks
LEGS
3x15 all sets for legs, superset 3x10 all sets for shoulders
Stationary lunges w/ overhead DB press (seated against bench)
Walking lunges w/DB front raises (alternate them)
WS Plie squat w/ DB upright rows
ALL UPPER BODY...
4 X 10 One arm DB row
w/ 4x10 incline
DB press
4 x 10 Cable rows
w/ 4x10 knee pushups
3 x 15 Bench dips
w/3x15 DB curls
3 x 10 Hammer DB curls
w/ single arm DB kickbacks
Cardio of choice for 30 minutes, preferable on all days.
Tags
Understanding Menopausal Joint Pain—and What to Do About It If you’ve hit your 40s and started wondering, “Why do my joints hurt even when I haven’t done anything?” — you’re not alone. Women going through perimenopause and menopause often wake up feeling stiff, achy, or even like their bodies are falling apart. And it’s frustrating,
Read MoreWhen it comes to protecting your health, food can be one of your most powerful tools. While no single ingredient can prevent or cure cancer, certain foods are known to contain protective compounds that support your body’s ability to fight inflammation, reduce oxidative stress, and maintain cellular health. These are what we call cancer fighting
Read MoreWhen it comes to healthy living, skincare is more than surface-deep—especially in the summer. While the sun provides important benefits like vitamin D and mood support, too much exposure (and the wrong kind of protection) can leave your skin inflamed, dehydrated, and stressed. The good news? You don’t have to avoid the sun altogether. You
Read MoreWhen it comes to building strength, staying lean, and aging with vitality, protein is one of the most important nutrients we need to prioritize as we age. Whether you’re a teen athlete sprinting across the soccer field, a busy woman in her 30s balancing work and wellness, or entering your 40s and beyond, your body’s
Read More