Post Natal Bodyweight Tabata Workout
Raising a new baby = a piece of cake, right? Add in working from home, other children, and the general obligations of being a wife/daughter/friend and it can be easy for you to fall to the LAST on your own to-do list! BUT - if you can sneak in even 30 minutes once or twice a week during naptime or after bedtime, check out this super-efficient do-anywhere Tabata that was designed specifically for prenatal or postnatal bodies!
What is Tabata? Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds followed by a brief 10 second rest period.
Complete each exercise below 8 times, 20 seconds on + 10 seconds of rest. Once you have completed 8 sets of one exercise, rest for 60 seconds then move on to the next exercise.
Tabata #1 - requires no weights or equipment.
A) Bird Dog with Abduction
B) Single-Leg Bridges
C) Bent Over I’s Y’s T’s
D) Reverse Lunge with Knee Drive
E) Single-Leg Deadlift *Modification-Kickstand Deadlift*
Complete each exercise below 8 times, 20 seconds on + 10 seconds of rest. Once you have completed 8 sets of one exercise, rest for 60 seconds then move on to the next exercise.
Tabata #2 - uses bands and weights.
A) 1/2 Kneeling Pall of Press
B) Loaded Beast Shoulder Taps *Modification- Loaded Beast*
C) Seated Alternating Band Rows
D) DB Bicep Curl, Overhead Press to Reverse Lunge
E) Single-Leg Deadlift with DB *Modification- Kickstand Deadlift with DB
Both Tabatas are safe to do during your pregnancy, just remember to listen to your body. Postnatally try the first Tabata and then work up to the second one. Always remember Slow is Fast when it comes to postpartum fitness.