MMA/Martial Arts Training, Fast Way to Drop Pregnancy Weight, 3 Fat Burning Workouts

IMG_1962.jpgI had my third child on March 29th.  Although I was active
throughout my entire pregnancy with punching, kicking, teaching, weight
training, yoga and so on, I had concerns about losing my pregnancy weight.
 This is a concern that equalizes all mothers-to-be.  

 

Eager to get back
at it all, I really went straight back to my pre-pregnancy workout
routine.  Certainly my level of intensity is not the same as it was a year
ago, but that is okay.  Where martial arts excels in helping to drop the
weight is the high intensity interval training that is fundamental to its
regiment.  This type of training does not eliminate conventional exercise
all together.  Exercises like push-ups, squats, crunches and even bicep
curls are part of the type of routines I preach.  It is the organization
of the routine with these types of exercises along with the punching, kicking,
heavy bag, jump rope drills that makes a mixture of martial arts training an
amazing workout.

202.x600.outthere.scene.krav.jpgI am 4 weeks out
from my delivery and I have lost 20 of my 25 pounds.  I began exercising one week after the birth of my son.  I actually felt good because I was so
motivated to gain momentum.  I
expect the last 5 to be the hardest - but because I re-situated myself with a
routine that lends itself to fat burning, it helps me to keep this momentum
going.  Of course at first it is
hard with nursing, feeding, pumping and everything else that fills a mother's
exhausting day, but I gambled on the fact that the exercise would give me the
energy I needed to avoid thoughts of skipping my workout 5 days of the
week.  Even when I am at home, I
squeeze at least 30 minutes into my agenda.  I just make sure it is high intensity, where I am working to
a level of fatigue.  I change up
the exercises about every 60-90 seconds

Rules:

1.   No rest - only enough time to get to the next exercise and
a sip of water.

2.   Do not quit, slow down if you are fatiguing or lower your
weight

3.   Finish the program

4.   Drink water

5.   No less than 4 days a week

6.   Invest in some resistance tubes if you don't have access
to the gym or weights.

Workout One

Warm up:

Alternating Leg Lifts - 20 per leg

Squats wide foot position 20

High step march for 50 moves

Stretch out 3 minutes

Core Section I

30 Seconds
each - 3 sets

step alternating legs step ups

push ups on your knees

jumping jack with resistence ring around ankles

Core Section II,30 seconds 3 sets

side step up - on each side, arms reach overhead

dips off the chair

side step squat alternating direction with ring around
ankle,.

Any AB exercise

Core Section III, 30 seconds 3 sets

alternating lunges

pushups on your knees

steps up with a knee lift , alternating sides

 

Workout Two, 30 seconds and 3 sets, ideal with a resistance tube and a chair

Warm Up

Half squats, 30 seconds

Alternating Leg Lifts, 30 Seconds

Up Dog and Down Dog

Plank Hold, 30 seconds

Core Section I, 30 seconds and 3 sets, ideal with a
resistance tube and a chair

Side leg flaps with resistance around ankles/ per side

Side steps up with a knee lift/ per side (use a steady
surface, bench or chair)

Any AB exercise

Core Section II, 30 seconds and 3 sets, ideal with a
resistance tube and a chair

Leg lifts over the chair, both sides

Lay on your back, ring around ankles and open and close

Side to Side ABS

Lower back - Bridges - 3 , 10 second holds.

Core Section III, 30 seconds and 3 sets, ideal with a
resistance tube and a chair

Front Kicks Both Sides

Jab, Cross

Knee Tuck Jumps

Knee Strikes

Side Kicks

Bunny Jumps, Side to Side

Roundhouses (any style)

Jab, Cross, Hook, Knee Strike

Two Foot Jump Forward

Roundhouse, front kick, knee strike on both sides

Workout Three

Warm Up

15 arm circles forward and then back

50 jumping jacks

20 squats

2 minutes gentle stretching

Core Section I

Horse stance 50 straight punches (hold stance)

50 ab exercises

2 minute kicks on the bag/or air

2 minute on rope

Core Section II with weight  15 reps

walking lunges (30 total)

shoulder presses, stand on left leg

bent over row

bicep curls, stand on right leg

lateral raises, stand on left leg

front raises, stand on right leg

Core Section III

Horse stance 50 straight punches (hold stance)

Knee Tucks (Jumps)

50 ab exercises

2 minute kicks on the bag/or air

2 minute on rope

Core Section IV

with weight  
15 reps

walking lunges (30 total)

shoulder presses, stand on right leg

bent over row

bicep curls, stand on left leg

lateral raises, stand on right leg

front raises, stand on left leg

stretch 5 minutes

 

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