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We are well on our way heading into Week 3 of 12 in our “after baby #2” workout series.
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How are you liking it so far?
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As you will see below, my body is really shaping up. I recommend you doing weekly pictures as the scale sometimes does not give adequate information about what is really going on with fat loss.
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Point in case; the first few days of lifting weights I was putting on weight. When you lift weights, water shifts into your muscles causing weight to increase. BUT, eventually you will lose the water and the scale will start to show that.
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It helps if you increase your water intake these days to help you lose your water faster.
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FINALLY after week 3 I am motivated by what I see and the scale keeps on dropping numbers; along with my dress size YAY!
Workout 1
Order |
Exercise |
Reps |
Sets |
|
A1 A2 A3 . * . B1 B2 B3 . * . C D E . * . |
Bodyweight Hip Thrust (shoulders on bench/feet on the ground)
Push Up 1-leg Standing Calf Raise – toes neutral . Rest 60 seconds between sets . Heels Elevated Narrow Stance DB Squat – GO DEEP Inverted Row Seated Calf Raise – toes neutral . Rest 60 seconds between sets . Side-lying Leg Raise Lying Leg Curl Superset – Rope High Pulley Triceps Pressdown with Rope Low Pulley Curl . No rest between C, D, E . |
12-15
12-15 12-15 . . . 12-15 12-15 20 . . . 20-25 12-15 12-15 each . .
|
2 2 2 . . . 2 2 2 . .. .. 1 1 1 . . . |
Workout 2
Order |
Exercise |
Reps |
Sets |
|
A1 A2 A3 . * . B1 B2 B3 . * . C D E . * . |
Single-Leg Glute Bridge – shoulders on ground/foot on bench
1-Arm DB Shoulder Press 1-Leg Standing Calf Raise . Rest 60 seconds between sets . Dumbbell RDL Wide Grip Lat Pull Down + 1-3 eccentric neutral grip chin up (3 second lowering) Seated Calf Raise – toes pointed inward . Rest 60 seconds between sets . 45 Degree Back Extension Reverse crunch on floor Left lift (for abs) . No rest between C, D, E . |
20-25
20-25 20-25
12-15 12-15 30 . .
20 30 25
|
2 2 2 . . . 2 2 2 . .. .. 1 1 1 . . . |
Workout 3
Order |
Exercise |
Reps |
Sets |
|
A1 A2 A3 . * . B1 B2 B3 . * . C D E . * . |
Single-Leg Hip Thrust – shoulders on bench/foot on ground
Push up 1-Leg Standing Calf Raise – toes pointed outward . Rest 60 seconds between sets . Split Squat with front foot elevate 6 inches. Get butt to ankle Seated Low Pulley Row to Waist – overhand grip Seated Calf Raise – toes pointed outward . Rest 60 seconds between sets . Russian Twists Side-Bend Palms Down DB Standing Lateral Raise . No rest between C, D, E . |
15-20
15-20 15-20 . . . 15-20 15-20 20-25 . . . 30 20/side 15-20 . .
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2 2 2 . . . 2 2 2 . .. .. 1 1 1 . . . |
Workout 4
Cardio — same as last week but add 5 extra minutes:
What I want you to do here is 20-25 minutes of moderate intensity on stairs, treadmill, run etc.
I did stairs again; 10 sets of 100 stairs (walking up)
I LOVE that you’re doing this and posting your weekly photos! I’m curious to know what nutrition plan you’re following – I own most of your programs (skinnyliscious, muscleiscious, full-body-licious, etcetc) and would love to know which approach you’re using during these 12 weeks.