Full Body workout

Perform 10 reps of each exercise. Do a total of 3 sets. Rest 1 minute between each set.

1a. Renegade rows (start)   Start in a plank position with your weights in your hand and your wrist below your shoulders.  * keep your body in one straight line and focus on keeping your core tight

1a. Renegade rows (start)

Start in a plank position with your weights in your hand and your wrist below your shoulders.

* keep your body in one straight line and focus on keeping your core tight

1b. Renegade rows (end)   While holding that plank, pull that weight toward your armpit, squeeze that shoulder blade towards your spine.  * try not to shift your weight side to side. squeeze those abs and try to keep those hips pointing towards the floor.

1b. Renegade rows (end)

While holding that plank, pull that weight toward your armpit, squeeze that shoulder blade towards your spine.

* try not to shift your weight side to side. squeeze those abs and try to keep those hips pointing towards the floor.

2a. Squat & press (start)   Hold those weights at your shoulders keep your chest up, core tight and squat down.  * focus on keeping the weight in your heels & your chest upright.

2a. Squat & press (start)

Hold those weights at your shoulders keep your chest up, core tight and squat down.

* focus on keeping the weight in your heels & your chest upright.

2b. Squat & press (end)   Press up through those heels to stand up & at the same time press those weights overhead.  * keep those abs in tight and squeeze that booty as you push those weights over head.

2b. Squat & press (end)

Press up through those heels to stand up & at the same time press those weights overhead.

* keep those abs in tight and squeeze that booty as you push those weights over head.

3a. Bent over rows (start)   Keep a slight bend in your knees and hinge forward at the hips. Hold the weight in your hands with your wrist below your shoulders  * keep your neck inline with your spine & your core in tight

3a. Bent over rows (start)

Keep a slight bend in your knees and hinge forward at the hips. Hold the weight in your hands with your wrist below your shoulders

* keep your neck inline with your spine & your core in tight

3b. Bent over rows (end)   Pull those weights toward your arm pits and squeeze those shoulder blades towards your spine.  * imagine trying to squeeze a pencil between those shoulder blades

3b. Bent over rows (end)

Pull those weights toward your arm pits and squeeze those shoulder blades towards your spine.

* imagine trying to squeeze a pencil between those shoulder blades

4a. Burpee curl & press (start)   Start in a plank position and hop those feet up towards your hands

4a. Burpee curl & press (start)

Start in a plank position and hop those feet up towards your hands

4b. Burpee curl & press (end)   Stand up or hop up then perform a curl (bend at your elbow & bring that weight towards your shoulder) & press those weights over head.  * hop back down to that plank position and repeat!

4b. Burpee curl & press (end)

Stand up or hop up then perform a curl (bend at your elbow & bring that weight towards your shoulder) & press those weights over head.

* hop back down to that plank position and repeat!


If you are newly postpartum please check with your doctor to make sure you are cleared to exercise.