We are already onto week 4. LOVE how fast time is passing us by.
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This week is the final week of taking things easy. Next week we are going to increase a lot of intensity but we are still going to GRADUALLY work our way to getting into good shape.
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I truthfully think that losing weight is easy if you go ALL OUT. But what I am trying to do here is SHAPE my body. I want to create a sexy figure with feminine muscle that will make staying lean EASY.
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Muscle burns more fat at rest and therefore will allow you to enjoy more foods and take more days off of the gym and still look FAB!
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My main goal is to shape my legs. I’ve had amazing abs (and I plan to get them back) but my legs have never been quite where I want them to be.
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If I lose weight too fast, I will be doing so at the expense of my muscles making me skinny. I don’t want to be skinny; I want to be shapely and FIT.
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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 . .
|
3 3 3 . . . 3 3 3 . .. .. 2 2 2 . . . |
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
|
3 3 3 . . . 3 3 3 . .. .. 2 2 2 . . . |
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 . .
|
3 3 3 . . . 3 3 3 . .. .. 2 2 2 . . . |
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)
Thanks for the great workouts! I am due with #2 in 4.5 weeks and while I have been very active and maintained working out this pregnancy, I will have about 35-40 lbs to lose afterwards (ugh!). I love how you are easing back into things, which was one of the problems I had last time and it greatly affected my milk supply so I had to take it way easier than I was hoping for. Are you still breastfeeding, and if so have you noticed a change in supply with these workouts? I’m hoping that I can follow this without any impact on the milk, and a big impact on my body! Thanks!
Hi I’ve just had my baby and am looking to back in to shape, its been hard as my partner works very long hours so I wake up at 5 and do a stairs challenge which is good but I need more. My question is how much weight are you lifting? Please can you get back to me as I’ve posted before but I get no reply. Yours gratefully, Lisa. Have to the baby is crying! 😉
Hey…. I am mother of two children’s. After my second baby I gained weight. But after reading post I’ll gonna try this. Thanks this will motives me a lot 🙂