Each day, aim for 5-15 minutes of light cardio plus a short circuit workout. Alternate each day between Circuit A and Circuit B. In Level 1, a week might look like:
Start out with a stroll (or waddle) around the block with your baby in the stroller. Day one, just aims for 5 minutes, and over the next week or two try to go just a little farther. Speed is of no concern during these first few weeks—your body is in healing mode, so take it easy. Download a walking progression here.
Your body won’t be ready to start running during Level 1. You can start testing your core with the Sahrmann Core test (also in Appendix C of the book) once you reach Level 3, but you’re more likely to be ready during Level 4 or later.
Whatever your home or gym cardio preference, whether it’s the spin bike, rower, or elliptical, start out slow for the first few weeks, and gradually add intensity first, then duration second to progress in increments. Download a gym cardio progression in the store (free with the passcode in the book or e-book, Healthy and Quick & Everything Fit).
Alternate Circuit A one day and Circuit B the next day for a 21 minute workout 4-6 times a week.
Your kitchen counter
A pillow (a nursing pillow works great)
The first priority of Level 1 is to protect your body as it heals, so no matter how great you feel during Level 1, spend at least 2 weeks there before moving on to Level 2.
If you had vaginal tearing or an episiotomy, or if you’re not sure, read this before getting started.