EXERCISE

With Weights:

• Chest Press

• Skull Crushers

• Flies (lying down)

• Tricep Press

No Weights:

• Push-ups

  • Wide arm push-ups

  • Narrow push-ups

• Tricep Dips

***HIIT (High Intensity Interval Training) - Do 5 rounds, 1 minute of each exercise with 20 seconds of rest between each exercise.

***MODIFY as needed to fit your specific needs

• Leg lifts

• Bicycle Crunch

• V-ups

• Toe taps

• Oblique Crunches (both right & left)

• Russian twists

Abs w/ Diastasis Recti:

• Lying heel tap and leg lift

• Lying bent knee pulls

• Elevated knee toe tap

• Elevated leg extension and leg drop

• Elevated bent knee V-taps

***5 rounds, 1 minute of each exercise with 20 seconds of rest between each exercise.

***MODIFY as needed for your needs

With or without weights:

• Front lunges (both left and right) with dumbells, a kettle bell, or a bar with or without weights

• Front squats with 2 dumbells (1 in each hand), 1 dumbell (using both hands), a kettle bell, or a bar with or without weights

• Reverse lunges (both left and right) with dumbells, a kettle bell, or a bar with or without weights

• Romanian Deadlift (RDL) or Single Leg RDL (alternting L & R)

• Bulgarian Split Squats, 1 dumbell (using both hands) or a kettle bell

• Goblet Squats, 1 dumbell (using both hands) or a kettle bell

• Side Lunges, 1 dumbell (using both hands) or a kettle bell

• Good Mornings

• Calf Raises

• Curtsy Lunge

(Choose 5)

Floor/No Weights

• Leg Raises

• Donkey Kicks

• Fire Hydrant

• Glute Bridge/Hip Thrusts

• Wall Sits

***HIIT (High Intensity Interval Training) - Choose 5 exercises - Do 5 rounds, 1 minute of each exercise with 20 seconds of rest between each exercise.

***MODIFY  as needed for your needs

With Weights:

• Bicep Curls

• Hammer Curls

• Pinwheel Curl

• Shoulder Press

• Arnold Press

• Side Raises

Without Weights:

• Incline Push Ups (can use chair or wall)

• Plank to downward dog

• Pike Push-ups

• Plank Push-ups

• Plank to alternate pike (when you push up, reach towards the opposite foot)

***HIIT (High Intensity Interval Training) - Choose 5 exercises - Do 5 rounds, 1 minute of each exercise with 20 seconds of rest between each exercise.

***MODIFY  as needed for your needs

Light/Mild Aerobic Exercise for 30-45 minutes (GET OUTSIDE if you can!)

• EXAMPLES

  • Walking

  • Running

  • Rucking (walk with a weighted vest)

  • Bike /Cycling

  • Dance/Zumba

  • Hike

  • Basketball

  • Tennis

  • Pickleball

  • Swimming

  • Rowing/Kayaking

  • Jumping Rope

  • Elliptical/Treadmill

ALSO: You can choose to give your body MUCH NEEDED REST!