Michelle Marie's 14-Day Postpartum Workout Plan
Your Postpartum Workout Plan Day 1
Download Your Workout Plan
BONUS WORKOUT FOR LEGS
This workout is optional.
If you are feeling good and you want a little longer workout, you can focus on the thighs today.Every day, I will give you a BONUS workout if you want to try it.If nothing else, you will have a bunch of bonus workouts to try later on.
Legs Circuit:
15 Forward & Reverse Lunges per side15 Pulse Lunges per side15 Multi-Directional Lunges per side15 Multi-Directional Pulse Lunges per side
Workout Instructions:
Do 2 sets of the circuit.Do 15 reps of each exercise.
If you can't get to 15 reps, shoot for 10 reps. If you can get to 20, let's do it.After the circuit, rest until your heart rate goes back down and then repeat it one more time.Make sure to drink plenty of water.
PRE-WORKOUT DIET TIPS
It's really important that you have a good meal within an hour of you working out You really need the energy.
Especially if you are nursing.
Here is a good combination of foods you should have pre-workout that will give you energy and are healthy and will help stimulate fat burning and muscle growth.
_______________________________________________________
Pre-Workout Meal Combo
Below is a list you can print out of tons of examples of these food groups.
*Lean Protein
*Healthy Starchy Carbohydrate
Do not have the following before a workout:
*Sugar (even the healthy natural ones found in fruits)
*Fruit or sports drinks.
*Processed or packaged foods.
*Foods high in sodium.
Download This List
If you want to just dive in to the full POSTPARTUM PROGRAM & get the MEAL PLAN, the BELLY FLATTENING WORKOUTS, the Supplements to ACCELERATE FAT BURNING & How to structure your days with a newborn to be able to do this, click below!
ORDER THE COMPLETE POSTPARTUM PLAN NOW!
Everything That's Included
7 Video Modules, 3 Months Of Workouts, Meal Plans & Recipes
PDF Printables, Calendars, Planners, Affirmations
Access To Private Facebook Community
Step-by-Step How To Implement This Into Your Crazy Busy, Hormonal, Exhausted Postpartum Life
Total Value: $347
Regularly: $97
Save $20 for a limited time
Get Started TODAY
for only $77!
Everything That's Included
7 Video Modules, 3 Months Of Workouts, Meal Plans & Recipes
PDF Printables, Calendars, Planners, Affirmations
Access To Private Facebook Community
Step-by-Step How To Implement This Into Your Crazy Busy, Hormonal, Exhausted Postpartum Life
Total Value: $347
Regularly: $97
Save $20 for a limited time
Get Started TODAY
for only $77!
Postpartum Workout Plan Day 2
Download Your Workout Plan Again If You Need To!
BONUS WORKOUT FOR CORE & CARDIO
ABS Circuit:
5-20 Leg Raise & Toe Tuch per side
5-20 Plank With Knee Tucks per side
5-20 Stability Ball Reverse Crunches
Workout Instructions:
Do 2-3 sets of the circuit (whatever you can handle).
Do 5-20 reps of each exercise, depending on your strength and endurance level.
It's ok if you can only do a few, you will get stronger fast.
After the circuit of 3 exercises, rest until your heart rate goes back down and then repeat it one more time.
Make sure to drink plenty of water.
Go for a 20 minute walk/jog/run, whatever you can handle.
The cardio part can be before or after the ABS circuit or at another time, but on this same day.
PRE-WORKOUT DIET TIPS
It's really important that you have a good meal within an hour of you working out.
You really need the energy.
Especially if you are nursing.
Here is a good combination of foods you should have pre-workout that will give you energy and are healthy and will help stimulate fat burning and muscle growth.
_______________________________________________________
Pre-Workout Meal Combo
Below is a list you can print out of tons of examples of these food groups.
Lean Protein
Healthy Starchy Carbohydrate
Do not have the following before a workout:
*Sugar (even the healthy natural ones found in fruits)
*Fruit or sports drinks.*Processed or packaged foods.
*Foods high in sodium.
Download This To Help You Schedule Your Workouts
ORDER THE COMPLETE POSTPARTUM PLAN NOW!
Everything That's Included
7 Video Modules, 3 Months Of Workouts, Meal Plans & Recipes
PDF Printables, Calendars, Planners, Affirmations
Access To Private Facebook Community
Step-by-Step How To Implement This Into Your Crazy Busy, Hormonal, Exhausted Postpartum Life
Total Value: $347
Regularly: $97
Save $20 for a limited time
Get Started TODAY
for only $77!
Everything That's Included
7 Video Modules, 3 Months Of Workouts, Meal Plans & Recipes
PDF Printables, Calendars, Planners, Affirmations
Access To Private Facebook Community
Step-by-Step How To Implement This Into Your Crazy Busy, Hormonal, Exhausted Postpartum Life
Total Value: $347
Regularly: $97
Save $20 for a limited time
Get Started TODAY
for only $77!
Postpartum Workout Plan Day 3
You Got This!
Consistency will get you here.
Arms Circuit:
12-15 Dumbbell Bicep Curls
12-15 Dumbbell Skull Crushers
12-15 Squatted Bicep Curls
12-15 Twisting Tricep Kickbacks
Workout Instructions:
*Do 2 sets of the circuit, if you are up for it and have time, do a 3rd set.
*Do 12-15 reps of each exercise in a circuit fashion.
*You will need dumbbells for this workout.
*After the circuit, rest until your heart rate goes back down and then repeat it one more time.
*Make sure to drink plenty of water.
HIIT CARDIO WORKOUT
This workout is optional.
You can go for a stroller ride with your baby instead.
*Do each exercise for 20-60 seconds each (depending on how long you can handle).
*After each exercise rest for as long as you did the exercises for.
*Then continue to the next exercise.
*At the end of the circuit, repeat one more time (if you can).
*Don't get discouraged, your endurance will get better quickly.
*Baby steps!
ORDER THE COMPLETE POSTPARTUM PLAN NOW!
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Postpartum Workout Plan Day 4
It will start to get exciting to take "SELFIES" with your baby.
You will start to see some great changes.
Make sure to email me a selfie with your baby to michelle@michellemariefit.com, I would love to feature you :)
BONUS WORKOUTS
Only do these workouts if you have completed the workout in the pdf.
Butt Circuit:
10-15 Flamingo's per side
15-50 In & Out Back Kicks per side (the most you possibly can)
10-20 Bent Knee Glute Kicks per side (use the dumbbell only if you can).
Workout Instructions:
*Do 2 sets of the circuit.
*There is a big range in the reps, just do as many as is challenging for you.
*After the circuit, rest until your heart rate goes back down and then repeat it one more time.
*Make sure to drink plenty of water.
"THE LIST" OF FOODS TO CUT OUT
It's really hard to take these foods out of your diet if you have them around.
My advise is that you talk to your hubby and tell him you need him to help you with this.
Have him cut out these foods as well.
They aren't good for him either ;)
Go ahead and throw out all of these foods. Especially anything that says diet on it. (this is especially bad for the baby if you are nursing).
**** PRINT OUT THE DOWNLOAD LIST ****
5 Belly Flattening Postpartum Exercises
Belly Flattening Circuit:
*Stability Ball Rollouts (if you can't roll it out, just hold as long as you can)
*Stability Ball Upside Down Plank (if you can't do this, do it with feet on the floor and still move each leg out to the side and back in, progress to the ball when you can)
*Reverse Crunches with Stability Ball - go as high as you can, the stronger you get, the higher you will get. If you can't move at all, just do ball squeezes.
*In & Out Planks- to make this easier, go down to your elbows.
*Drop & Catch - main thing here is that you press your belly down to the floor, to make this easier, bend the legs more.
Workout Instructions:
*Do 2 sets of the circuit.
*Do 10-20 reps of each exercise, just do as many as is challenging for you.
*After the circuit, rest until you recover and then repeat it one more time.
*Make sure to drink plenty of water.
ORDER THE COMPLETE POSTPARTUM PLAN NOW!
Backed by a fully-refundable 30-day guarantee
Postpartum Workout Plan Day 5
You totally got this girlfriend!
This will be you very soon!
Arms Circuit:
*10 Dumbbell Tricep Kickbacks in each angle (30 total)
*Reverse Plank Walks 20-60 seconds
*15 - 20 Stability Ball Dips (use a table, chair or couch if you need to)
Workout Instructions:
*Do 2-3 sets of the circuit.
*Do 15-20 reps of each exercise.
*If you can't get to 15 reps, shoot for 10 reps. If you can get to 20, let's do it.
*After the circuit, rest until your heart rate goes back down and then repeat it one more time.
*Make sure to drink plenty of water.
ORDER THE COMPLETE POSTPARTUM PLAN NOW!
Backed by a fully-refundable 30-day guarantee
Postpartum Workout Plan Day 6
Here is your Post-Baby Workout Plan PDF if you need it again!
Download The Workout
BONUS WORKOUT
Let's Tone Those Legs & Burn Some Calories!
Legs Circuit:
*15-30 Lunge & Kick per side
*15-30 Jump Lunges per side
*15-30 Explosive Lunges per side
*15 Multi-Directional Pulse Lunges per side
Workout Instructions:
*Do 2 sets of the circuit.
*You can do all three exercise on one side and then move to the other side (this is much harder).
*You can also do one exercise on each side then move to the next exercise on each side and then move to the last exercise on each side. This will be easier.
*If you can't get to 15 reps, shoot for 10 reps. If you can get to 20 or 30 go for it.
*After the circuit, rest until your heart rate goes back down and then repeat it one more time.
*Make sure to drink plenty of water.
"NEXT STEPS"
Want to continue working to get your body back?
Get the FULL 12 WEEK PLAN to get your "BODY BETTER AFTER PREGNANCY"
Wan't The Full Postpartum Program?
Imagine Your Body Better Than It Was Before Getting Pregnant In Just 12 Weeks!
It's possible, I will walk you through the workouts, the diets, even while nursing and busy and exhausted... I will help you implement it all into your life so you don't feel overwhelmed!
The Better Body After Pregnancy Program
The SECRETS I have compiled to get thousands of women
in better shape than before having kids.
The SECRETS I have compiled to get thousands of women in better shape than before having kids.
The plan that will help you incorporate exercise & the right nutrition into your "new" mom-life in an easy way...
... so you can lose ALL your "baby weight" (and keep it off), flatten your belly, & tone your arms & legs.
What Is Included In
The Better Body After
Pregnancy Program
BEAT POSTPARTUM DEPRESSION &
GET YOUR BODY RIGHT
Introduction to program, exactly how to use it, what to expect, what you will be doing and how you can beat postpartum depression and use this to get in the best shape of your life.
THE SECRET TO BURNING
CALORIES ALL DAY LONG
How to utilize baby's naps for workouts or not. The best morning routine, supplements to speed weight loss, & how this one thing can make you burn more belly fat.
SAFE WORKOUTS YOU CAN DO BEFORE
GETTING CLEARANCE EVEN C-SECTION
Exercises that are safe and beneficial to do, even before your 6 week checkup. REDUCE THE POOCH way faster & strengthen the body.
SHRINK BELLY, UTERUS
& TIGHTEN LOOSE SKIN
How to set your body up to lose weight faster. What you can use to help tighten your belly's loose skin, how to test and treat diastis recti.
AMAZING CORE WORK TO GET RID OF
THE POST-BABY POOCH
The best core workouts to help flatten your tummy, progressions as you go and what to do about diastisis recti.
HOW TO EAT TO LOSE WEIGHT WHILE
SUPPORTING YOUR BABY'S MILK SUPPLY
What to eat, how to plan/ prep with your busy mom-life, delicious & easy recipes, hydration tips, & a strategy that will literally speed your fat loss.
WORKOUTS TO TONE & SCULPT
YOUR BODY & CARDIO STRATEGIES
THAT WILL BURN 9 X'S MORE FAT
The exact workouts that will tone your body and build enough lean muscle to burn more fat without exercising for hours. Cardio strategy to speed your fat loss, and the most effective pre & post workout supplementation (Safe for nursing).
HEALTHY CHICKEN, TURKEY, FISH &
STEAK RECIPES TO PREVENT YOU FROM
FEELING LIKE YOU ARE "DIETING"
Nicely organized library of healthy recipes to help you make your own meals that the entire family can eat, not just you. There is so much variety, you will never feel like you're on a diet but you will lose weight while keeping your milk supply high and the baby healthy.
HEALTHY BREAKFAST, SNACKS, AND
SIDE DISH RECIPES TO HELP YOU
MAKE EATING HEALTHY WAY EASIER
Delicious breakfast, snack and side dishes to make your healthy meals fun and not bland and boring. This will help you stick to the nutrition plan and the rest of your family can eat all of these snacks and dishes as well. And they are all quick and easy to make.
Everything That's Included
7 Video Modules, 3 Months Of Workouts, Meal Plans & Recipes
PDF Printables, Calendars, Planners, Affirmations
Access To Private Facebook Community
Step-by-Step How To Implement This Into Your Crazy Busy, Hormonal, Exhausted Postpartum Life
Total Value: $347
Regularly: $97
Save $20 for a limited time
Get Started TODAY
for only $77!
Everything That's Included
7 Video Modules, 3 Months Of Workouts, Meal Plans & Recipes
PDF Printables, Calendars, Planners, Affirmations
Access To Private Facebook Community
Step-by-Step How To Implement This Into Your Crazy Busy, Hormonal, Exhausted Postpartum Life
Total Value: $347
Regularly: $97
Save $20 for a limited time
Get Started TODAY
for only $77!