Leaving the house for a workout is seemingly impossible sometimes. But you don’t need a super gym set-up or fancy equipment to get a good workout in at home! This thirty minute endurance workout is perfect for postpartum strength building following those first few months of recovery. Engage your core and breath with bear crawls and dead bugs. Work your posterior chain with glute bridges, squat cleans, and kettlebell swings. Most importantly, have some fun moving your strong ass mom bod!

For this workout all you need is a kettlebell and a yoga mat. No kettlebell? Swap in a dumbbell or milk jug; get creative! Taking this workout outside is a great way to soak up some mood boosting vitamin D as well!

AMRAP stands for As Many Rounds As Pretty in a given time frame. As you move through the workout, focus on form first, then intensity. Postpartum your ligaments and joints may still feel loose and lax, especially if you’re producing breastmilk as prolactin has a similar effect as relaxin on ligaments. Keep in mind your stability may be slightly compromised as you workout. Move intentionally through this postpartum strength building workout to support good form and function, and avoid injury.

 

Backyard Postpartum Strength Workout
AMRAP 30 Minutes

• 40′ bear crawl
• 10 kettlebell deadlifts
• 20 glute bridge
• 40′ bear crawl
• 10 squat cleans
• 20 bird dogs
• 40′ bear crawl
• 10 kettlebell swings
• 20 dead bugs

 

https://youtu.be/eFyIYvCPwfE