Level 3

Before starting Level 3, you should have mastered all of the exercises from Level 2. If not, continue Level 2 until you can do all of the exercises in Level 2 correctly and without taking mid-set breaks.

Each day, aim for 20-30 minutes of cardio plus a short circuit workout.  Alternate each day between Circuit A and Circuit B.  In Level 3, 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.  Both the solo run progression (without stroller) and a jogging stroller run progression are available in the store (free with the passcode in the book or e-book, Healthy and Quick & Everything Fit).

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).

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Alternate Circuit A one day and Circuit B the next day for a 26-28 minute workout 4-6 times a week.

Circuit A

YOU WILL NEED

 

28 Minutes


A mat


Water


A towel


A chair

Core Drill Exercises (one round):

Circuit A (three rounds):

Light Stretching (one round):

  1. Calf Raises: 25 slow, 10 pulse
  2. Straight Leg Lifts: 15 per side
  3. Diagonal Back Lifts: 15 per side
  4. All 4s Glute Lift, Pulse + Ham Curl
  5. Hip Rotation In Sidelying: 15 each way, each 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 B

YOU WILL NEED

 

24 Minutes


A mat


Water


A towel

Core Drill Exercises (one round):

Circuit B (three rounds):

Light Stretching (one round):

  1. Shoulder Blade Punch: 30 reps
  2. Straight Leg Crunch: 20 reps*
  3. Front and Side Plank on Knees: 20 sec each way*
  4. Weighted Lat Lift: 15 per side
  5. Prone Row: 20 reps
  6. Ws: 15 reps
  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

*Note:

You should avoid the crunches and planks in this workout if either:
You had a C-section and your doctor hasn’t cleared you specifically to start crunches and planks.
OR
You still have a separation (diastasis recti) of greater than two finger widths. If you reach 8 weeks postpartum and you still have a diastasis recti of greater than 2 finger widths, see your doctor or a physical therapist.
In the meantime, if either of the above apply to you, replace the crunches and planks in this workout with another round of the core drill exercises.

Circuit A

Printable
Workout

PRINTABLES

Circuit B

Printable
Workout

PRINTABLES

Full Length Videos

 

Level 3 Tips

 

The first priority of Level 3 is still to protect your body as it heals, so no matter how great you feel during Level 3, spend at least 2 weeks there before moving on to Level 4.  This is the first level that you’ll really start to feel like you’re doing a real workout again.

 

  • 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.
    • During Level 3, you can begin testing your core muscles to find out if you’re ready to start a run progression.  The Sahrmann Core test video is available in the book.
  • If you have a little more time, add in the cardio.
    • Once you’re ready to run, you can use the run progression or stroller run progression as your cardio workout.
  • If you have a full 45-60 minutes to work with, do the cardio plus the whole circuit.
    • Level 3 is where we’ll start to shift our focus to more challenging circuit workouts.  For healing purposes, you’ll still need to spend at least 2 weeks in Level 3 before progressing to Level 4.

HEALTHY AND QUICKHealthy-and-Quick-Everything-Fit

& EVERYTHING FIT

A Step by Step Guide to
Exercise After Pregnancy