Every trimester, I tend to switch up my workout routine and refocus my goals to prevent my body for getting too accustomed to routine. For me, this helps prevent stagnation and complacency. Summer is right around the corner and I’m trying to be the baddest mami in the game. Probably a slight exaggeration of the reality of the situation, but it’s my reality! @ me if you have something to say. Since I don’t have a personal trainer, aka I’m too cheap to pay for one, I spent hours researching different workouts, what body parts they target, and what they claim to do. This is essential to helping you get the results you are looking for. But before doing that, I needed to figure out my specific fitness goals. I spent the winter “bulking” (in a healthy manner of course) so I knew I wanted to shed some weight (cardio), build lean muscle mass (weight and strength training), and improve conditioning (endurance). Therefore, I looked for plans and programs that claimed to do that.
I came across these awesome workout videos developed by the team over at HASFit (Heart and Soul Fitness). They combine High Intensity Interval Training (HIIT) with total body strength training which helps target 2 out of my 3 goals at once. Currently my workout routine is 4 days a week with 2 days of Cardio + strengthening (45-60 mins), 1 day of weight lifting (30-40mins), and 1 day of conditioning (40-60 mins).
Day 1: 45 Minute HIIT Strength and Cardio Workout
Equipment needed: (2) 5lbs dumbbells
Total Body Strength Workout: Complete 2 rounds of 50 seconds of each exercise (Video Link)
Reverse Lunge + Thruster / Split Squat + Thruster
One Leg Iso Hip Up Pullover / Two Legs Iso Hip Up Pullover
One Leg Dumbbell Good Morning / Dumbbell Good Morning
Push Up + Row / from Knees
Dumbbell Fly + Hello Dolly / No Dolly
Hammer Curl + Front Squat / One Dumbbell
Split Stance One Arm Snatch / Upright Row (hand supported)
DB Triceps Extension + Leg Raise / Knee Raise
Dumbbell Lawnmower / Split
Reverse Curl + Shoulder Press
HIIT Cardio Workout No Equipment at Home (Video Link)
Side Shuffle
Chataranga Push Up / from Knees
One Leg Deadlifts / One Leg Down Two Up
Dolphin Push Up / from Knees
Star Jump / Squat Jump
Arm Haulers / Feet on Ground
High Plank Knee Tucks or Tuck Jumps / High Plank Step Ups
Walkout + Knee to Elbow / Walkout
One Leg Forward/Back Hops / Two Legs
Pulse Push Up / from Knees
Triple Drop Squat / Drop Squat
High Plank Punches / from Knees
Running Switch Jumps / Run in Place
Leg Raise + Crunch / Knee Raise + Crunch
Bear Plank Kick Through / Bear Plank Step Backs
Day 2: 45 Min Tabata HIIT Workout for Fat Loss + Abs (Video Link)
Equipment needed: (2) 5lbs dumbbells
You’ll perform 4 back-to-back rounds of each exercise with each round including 20 seconds of work followed by 10 seconds of rest.
Part 1: Warm Up
One Arm Reach and Knee Raise
Pull the Rope
Straight Kick + Twist
Part 2: HIIT Tabata Workout
Squat + Row
V Sit Fly / Feet on Floor
Staggered Overhead Skiers / Parallel Skiers
One Arm Press + Side Lunge / + Lateral Squat
Piston Push Pull
One Leg Iso Hip Up + Chest Press / Two Legs
Archer Plank Row + Press / from Knees
Reverse Lunge + Twist + Halo
Reverse Curl + Knee Raise
Front Squat + Rotational Press
Bear Plank Reach Through Fly / from Knees
Dumbbell Earthquake
Dumbbell Hold Leg Raise / Knee Raise
Staggered Push Up / from Knees
One Leg Wall Sit / Wall Sit
Part 3: Abs
High Plank Extensions / Arm Extension
Frog Tuck / from Upright
High Plank Walk Out / from Knees
Flutter Kicks / Knees Bent
Part 4: Cool Down
Wall Overhead Lat and Trap Stretch
90-90 / Pigeon
Cat / Cow
Posterior Shoulder Stretch from Fours
Day 3: 60 Minute Total Body Strength Workouts with Weights (Video Link)
Equipment needed: (2) 5lbs minimum dumbbells, a chair, bench, or aerobic step.
Round 1 Back: Complete 2 Rounds of 50 seconds of each exercise
One Arm Bent Over Row / Self Supported
Front Trap Raise / Shrug
Straight Arm Pullbacks
Dumbbell Snatch from Hang / Dumbbell High Pull
Reverse Row + Curl / Reverse Curl
High Plank Reverse Fly / from Knees
Round 2 Legs: Complete 2 rounds of each exercise for 50 seconds
Dumbbell Squat + Reverse Lunge / No DB’s
Stiff Leg Deadlift / RDL
Bulgarian Split Squat / Split Squat
3 Position Calf Raises / No DB’s
One Leg Hip Ups / Two Legs
1 ¼ Sumo Deadlift / No DB’s
Round 3 Chest: Complete 2 rounds of 50 seconds of each exercise
Hand Release Push Up / from Knees
Lying Dumbbell Fly
Wide Push Up with Fingers Out / from Knees
Svend Press
Dumbbell Floor Press
Iso Hip Up Dumbbell Pullover / No Hip Up
Round 4 Biceps: Complete 2 rounds of 50 seconds of each exercise
Bent Over Alternating Curl / Alternating Curl
Dumbbell Pulses 3-levels / Same
Zottman w/ 1:3 Tempo from Knees / Standing
Iso 90 Curl / One Arm Curl
Hammer Burnout / Same
Round 5 Triceps: Complete 2 rounds of 50 seconds of each exercise
Triceps Crusher Press / Close Grip Press
Triceps Popups / from Knees
Reverse Dumbbell Triceps Extension
Pronate Triceps Kickback
Diamond Push Ups / from Knees
Or…
50 Min Total Body Strength Workout with Weights (Video Link)
Equipment needed: (2) 5lbs minimum dumbbells, a chair, bench, or aerobic step.
Upper Body: Complete 2 Rounds of 30 seconds of each movement
Landmine Press / One Arm Push Jerk
Bear Plank Row / Bench Supported Row
Bench Chest Press w/ Hand Twist / Floor Press
Power Pull from hang / Upright Row
Strict Overhead Press / Seated Press
Sword Pull / Reverse Fly
Iso-90 Curl / Curl
Iso-90 Overhead Triceps Ext / Extension
Legs: Complete 2 Rounds of 40 seconds of each movement
One Leg Stiff Leg Deadlift / Stiff DL
Side Chair Lunge / Side Lunge
Bulgarian Split Squat / Split Squat
Elevated One Leg Hip Up / One Leg Hip Up
Squat + Lunge / Squat
One Leg Wall Sit / Wall Sit
Abs: 2 Rounds of 50 seconds of each exercise
Claw / without Weights
Butterfly Reach Crunch / without Weights
Side Plank + Shoulder and Front Raise / without Weights
Russian Twists / without Weights
Punch Out Sit Up / without Weights
Finisher Round – 60 seconds each:
Plank Hip Touchdowns / from Knees
Side Plank Dips / from Knees
Plank
Day 4: Full Body Conditioning Workout (CrossFit Inspired Workout)
Equipment Needed: 10lbs minimum kettlebell
Complete set 4 times. 15 second break between each set.
10 push ups
10 air squats
10 walking lunges
10 situps
15 air squats
15 walking lunges
15 kettlebell deadlift to high pull
20 air squats
20 walking lunges
20 kettlebell swings
25 air squats
25 walking lunges.
Hope you guys enjoy these workouts! As always, please check with your physician prior to performing any of these workouts. Drop me a comment and let me know if you tried it out!
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