This is a great little at-home workout that takes only 10-15 minutes and helps you get your sweat on. I promise your butt and legs will hate you…I mean thank you. All you need is a weight–be it a kettlebell, dumbbell, your baby, or a random household object (I’ve used my food processor for a weight before!). If you are just starting out, you can even do this with your body weight alone. If you are fit, go heavier. That’s the beauty of it.
Complete 2-3 rounds with as little rest as possible. Great for cardio and strength conditioning. Boom. Done.
I will forever sound like a broken record on this. Check yourself for diastasis recti before you begin this program. If you have a weakened core from pregnancy, you really should see a pelvic floor physical therapist before you begin any exercise program.
Kettle bell swings (8-10 reps):
Start with feet slightly wider than hips, with the kettlebell on the ground between your legs. Grasp bell. Using your hips and legs, drive the bell up. Be sure to exhale as the bell goes up, engaging your transverse abdominis by drawing bellybutton to spine.
High Pulls (8-10 reps):
Start with feet slightly wider than hips, with the kettlebell on the ground between your legs. Grasp bell. Keep back flat (don’t hunchback). Stand and lift kettlebell to collar bone. Again, exhale on the rise, bringing bellybutton to spine. A helpful que to engage pelvic floor is to think of sucking a tampon in and up. Gross visual, I know. But it worked in helping me engage pelvic floor and abdominal muscles simultaneously.
Goblet Squat (8-10 reps):
Start with kettlebell chest-high. Keeping your torso upright and engaged, squat down to parallel. Hold for a count of two. Exhale, draw bellybutton to spine and stand.
Single Leg Lunge on Bench (8-10 reps each leg):
Place back foot on chair and take a small hop out so you feel a slight stretch in your back leg. Lunge down so your front knee is parellel. Stand back up using power from that front leg.
Single Leg Deadlift (8-10 reps each leg):
With a staggered stance, grab hold of the kettlebell. Keeping your front knee only slightly bent at knee, stand straight and lightly tap your back foot on the ground.