Trx 12 Week Program Full 12 Weeks
Trx 12 Week Program Download The Complete
Trx 12 Week Program Download The Full

Usually, women receive the green light to exercise at about six weeks after delivery, but your specific timeframe may be longer or shorter.

Start slow, and increase as you feel more comfortable as your body heals and recovers.

The primary goal of this program is to build up your base level of overall fitness, core strength and stability, and conditioning your body after the recovery period.

In this program you will start with walking-only workouts for six weeks.

Then you will transition into six weeks of a workout routine that alternates bodyweight exercises, walking or other cardio intervals, and kettlebell workouts.

We will also work on improving mobility and flexibility with simple movements including crawling, squatting, and stretching.

Trx 12 Week Program Full 12 Weeks

Workouts are programmed three days per week for a full 12 weeks, with optional additional walking or mobility work and recovery workouts on off days.

Trx 12 Week Program Download The Full

Equipment Needed: Non-slip mat Kettlebell Bench RackPull up bar PVC pipe or broomstick There is a sample of the workouts from each phase below, but you can download the full 12-week program by clicking on any of the links provided below.

Wrap your fingers around your left thigh and gently pull back toward your chest.) Shoulder Rolls x 20 frontback Chest Opener x 20 (Hold a PVC pipe or broomstick with a wide grip at hip level.

Open your chest and rotate the pipe until it is behind your body, then bring it back to the original position.

Keep your elbows straight.) Neck Rolls x 20 Week 1: Day 2 A: Conditioning Circuit 1 Walk, jog, row, or do some other form of cardio training for 20 minutes at a moderate pace.

Keep your elbows straight.) Neck Rolls x 20 Week 1: Day 3 A: Kettlebell Circuit 1 3 Rounds: One Arm Kettlebell Swing x 10 RL Sumo Deadlift x 10 Halos x 15 Diamond Pushup (on knees if needed) x 10 Clean and Press x 10 B: Walk 20 Minutes Week 2: Day 1 A: Bodyweight Circuit 2 3 Rounds: Walking Lunges x 8 RL Downward Dog to Cobra Flow 30 sec.

Bench Dip x 8 Australian Pull Up x 8 B: MobilityFlexibility Workout 1 20 minute walk Inchworm x 1 minute Seated Hamstring Stretch x 30 seconds Glute Stretch x 30 seconds (Lie on your back and cross your right leg over your left knee.

Keep your elbows straight.) Neck Rolls x 20 Week 2: Day 2 A: Conditioning Circuit 2 30 minutes, alternate 1 min.

Keep your elbows straight.) Neck Rolls x 20 Week 2: Day 3 A: Kettlebell Circuit 2 4 Rounds: Good Morning x 15 One Legged Deadlift x 10 Thruster x 10 RL Kettlebell Swing x 10 B.

Trx 12 Week Program Download The Complete

Walk 25 minutes Click to Download the Complete 12-Week Program Topic: Workouts See more about: pregnancy, postpartum, mothers, childbirth.

Trx 12 Week Program Pdf