Jamie Eason's Post-Pregnancy Trainer: Training Overview - Bodybuilding.com

Here it is: your 12-week, post-pregnancy workout plan. With Jamie as your guide, you’ll be amazed by what you can achieve!

See Jamie’s Full Feature: http://bbcom.me/1DpJhKm

My Post-Pregnancy Fitness Trainer is unique in that it has both a 12-week plan and a shorter introductory program designed for moms who have received an exercise “green light” from the doctor but aren’t ready for more intense training yet. If you haven’t watched the Months 1-3 video and looked at that program, do so before watching this video.

For the last couple of weeks of that program, you’ll work on your core and back strength, and increase the intensity of your daily walks. Once you’re feeling comfortable with those circuits, and if you and your doctor think you’re ready, it’s time to take it up a notch and begin the circuit training program I created specifically for new moms.

It’s no coincidence that the Months 1-3 plan, this 12-week plan, and my 12-week LiveFit plan add up to roughly nine months total. That’s how long you were pregnant, and my hope is that this three-pronged approach is exactly what you need to recapture your pre-pregnancy physique—or maybe even your best physique ever. How does that sound?

If you’ve been feeling good and getting stronger, you’re likely ready for the next stage of training. But if you’re having any lingering pain, or if something simply doesn’t feel right, be sure to talk to your doctor before you move on. If you have any symptoms of diastasis recti (abdominal wall separation), you may need more time before starting this section of the program. You can see a video about how to check for diastasis recti in the “Months 1-3” page.

Of course, I understand that being ready means more than being physically prepared. You’re probably still settling into life with your little one, and it can be daunting to think about finding any “me time” in your day for working out. The Time Management Overview can help with that to some degree, but missed days are bound to happen, especially in the first phase of the program.

Don’t sweat it. When this happens, simply start where you left off and keep going. Remember, this is a journey, not a daytrip. The important part is not to give up. This circuit-training program is meant to work with your busy schedule. Morning, noon, or night, fit it in where you can.

Circuit training is a style of training where you perform multiple exercises in a series. Your goal is to complete each exercise with little to no rest in between them, like you’re doing one big, giant set. Then you rest and perform either another round or two of the same circuit, or a different circuit of exercises.

Circuits are perfect for new moms because they work a lot of muscles in a short amount of time and can be customized for specific goals. Over the coming months, you’ll perform circuits that build strength, add muscle mass, increase endurance, and strengthen your core muscles. Routines like my Anytime, Anywhere, 15-Minute Workout—which you’ll find within the program—are perfect for when you have a short window of time, want to get your heart rate up, and burn some calories.

Another great thing about circuits? You can do them with weights like dumbbells or a medicine ball, or simply using your own body weight. So even if you don’t have access to a gym right now, you can still make this plan work in less than half an hour per day. This type of routine is perfect if you can take advantage of your baby’s naptime to do your training at home.

For the first month of this program, you’re going to use only your body weight. I found that with the right combination of exercises, this gave me all the challenge I needed. But if you feel like you want more intensity, feel free to add a medicine ball to some of the exercises.

I did many of my workouts at home. Although it’s tough to lift as heavy or hit the muscles with as much variety as you can at the gym, with just a little equipment you can still get a great workout.

For me, being able to be home with my son and squeeze in a workout here and there was worth investing in a few key pieces of equipment. Dial-up dumbbells are ideal because they take up little space and offer a lot of variety. An adjustable bench or a platform is also a great accessory if you have the space. A jump rope, a medicine ball, and a stability ball don’t cost much, and can be used a number of ways as well.

If you have room in your life for one more item, I recommend a 25- or 30-pound barbell to which you can add weight plates. You can use it many ways for your legs, chest, shoulders, and arms. Buy new or check the local classifieds, Ebay, and Craigslist for people looking to unload equipment. Often, it has barely been used, and they are willing to sell it for a bargain just to make space.

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