Level 2

Before starting Level 2, you should have mastered all of the exercises from Level 1. If not, continue Level 1 until you can do all of the exercises in Level 1 correctly and without taking mid-set breaks.

Each day, aim for 20-30 minutes of light cardio plus a short circuit workout.  Alternate each day between Circuit A and Circuit B.  In Level 2, a week might look like:

Cardio

Walking:

Simple and basic, a brisk walk with the stroller is something you and your baby can enjoy together.   Start out easy, and when you’re ready to work up a sweat shoot for a 15-minute per mile or faster pace.  Download a walking progression here.

Running:

Once your doctor clears you and you’re able to pass the Sahrmann core strength test, you can start a run progression.  It’s likely you won’t be able to pass the Sahrmann core test until you’re at least in Level 3 of the circuit workouts.

Cycling & Gym Equipment:

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 an 18-24 minute workout 4-6 times a week.

Circuit A

YOU WILL NEED

18 Minutes


A mat


Water


A towel


A pillow


A chair

Circuit B

YOU WILL NEED

24 Minutes


A mat


Water


A towel

Core Drill Exercises (two rounds):

Circuit A (three rounds):

Light Stretching (one round):

  1. Core Drill Exercise- Supine March: 5 per side
  2. Core Drill Exercise- Supine Arm Pull: 5 per side
  1. Prone Lat Lift: 15 per side
  2. Prone Row: 15 reps
  3. Calf Raises: 25 slow, 10 pulse
  1. Calf Stretch: 15 sec per side
  2. Thigh and Hip Stretch: 15 sec per side
  3. Hamstring Stretch: 15 sec per side
  4. Chin Tuck: 10 reps
  5. Cat Stretch: 15 sec per side

Core Drill Exercises (two rounds):

Circuit B (three rounds):

Light Stretching (one round):

  1. Core Drill Exercise- Supine March: 5 per side
  2. Core Drill Exercise- Supine Arm Pull: 5 per side

  1. Panini Press: 25 per side
  2. Clamshells: 25 per side
  3. All 4s Glute Lift + Ham Curl: 15/10 per side
  1. Calf Stretch: 15 sec per side
  2. Thigh and Hip Stretch: 15 sec per side
  3. Hamstring Stretch: 15 sec per side
  4. Chin Tuck: 10 reps
  5. Cat Stretch: 15 sec per side

Circuit A

Printable
Workout

PRINTABLES

Circuit B

Printable
Workout

PRINTABLES

Full Length Videos

 

Level 2 Tips

 

The first priority of Level 2 is still to protect your body as it heals, so no matter how great you feel during Level 2, spend at least 2 weeks there before moving on to Level 3.

 

  • Your first priority is to REST.
    • Remember: if you haven’t gotten the number of hours of sleep you need for the day, you have no business exercising.
  • If you have time for only 5-10 minutes of exercise, you should do the core drill exercises.
    • Just like during Level 1, you’ll be focusing on solidifying your core contraction, with a little extra emphasis on your core exercises and a shorter circuit workout compared to the next 8 levels.
    • For healing purposes, you’ll also need to spend at least 2 weeks in Level 2 before progressing to Level 3.
  • If you have a little more time, add in the cardio.
    • For cardio, continue your walking routine, adding time, distance, and speed as you improve.
    • Other cardio options include the elliptical or rower.  You can add biking if you have a stationary bike, but it may be most comfortable to stand during bike workouts, for obvious reasons.
  • If you have a full 45-60 minutes to work with, do the cardio plus the whole circuit.
    • If you’re like me, you may be doing your circuit broken into chunks as you have available time, and amidst a pile of Duplo Legos as your toddler careens around you and your newborn naps.  Any way you can get the exercises in works!
    • During Level 2, your circuit workout will begin to get just a little harder.

HEALTHY AND QUICKHealthy-and-Quick-Everything-Fit

& EVERYTHING FIT

A Step by Step Guide to
Exercise After Pregnancy