I 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.
I 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
Filed under: balance training, Cardio Kickboxing, Cross training, exercises for boxing, exercises for martial arts, exercises for MMA, Fitness, Fitness Kickboxing, good exercises, Great Exercises, gym workouts, Mixed Martial Arts, MMA, pregnancy exercise, pregnancy martial arts, pregnancy workouts, strength training, weight loss
Tags: 3 fat burning workouts, fat burning workouts, post-natal workout
