Please can come and critique my workout routine....

[cornishmumtobe]

Would anyone like to critique / help me improve my workout routine:

Background:

I am 13 weeks post partum.

Whilst pregnant I had a gentle exercise routine of antenatal circuits once a week, swimming twice a week and walking most days.

Before getting pregnant I had been in a rut of eating badly, drinking beer regularly and barely any exercise. My BMI on booking in was 35

I now have a BMI of 31.9 and am in better shape than before I got pregnant and most of the clothes that I was popping out of before I got pregnant now fit!

However, I am clearly still well into the obese category and want to seriously up my fitness so that I can run and play with DS when he is older and would like to shift about 3.5 stone. No rush on the weight loss but fitness wise I would like to be much fitter by the time I return to work (Feb next year). I also turn 30 in Jan so would like to leave unfit me in my twenties!

Current exercise routine (started at 8 weeks post partum):

Treadmill: 5 minutes walk to warm up at 5.5 - 6kmph whilst stretching arms.
Treadmill: jogging at 8kmph. When I started 10 minutes non stop was a struggle. I can now push this to over 30 (so can do 5k in total). Some days I struggle to do 15 mins (not sure why).
Kettlebells: have a 4kg and 8kg. I try and do a variety of exercises with the kettlebells. I've only just bought the 8kg and it's HEAVY so I've only used this for exercises where I hold it in both hands. I tend to do between 10and 20 minutes of exercises. A variety of arm exercises; squats; lunges, sit-ups. The plank is HIDEOUS.

I do the above 3x a week.

Other equipment available but I haven't used yet:

Skipping rope
Floor mat (I do actually use this for sit ups with the kettlebell)
Exercise step
Cross trainer (needs a cable to be fixed - haven't bothered yet as might get rid as never really enjoyed it)
Dumbbells - 3kg each
Power plate

Any tips on how to improve my work out? I am kind of tied to the house as I'm breastfeeding but actually if I fed right before my workout I probably would feel comfortable to exercise away from the house. But if I could get a good routine at home even better.

Feel free to be as harsh as you like!

Well done on starting a routine so soon after having a baby, sounds like you've got a good start. I'm a LP and can't get to a gym so i do fitness workouts on YouTube. I love bodyfit by Amy's workouts, she's the least annoying I have found and the most effective, she also gives variations for every exercise depending on ability. The workouts range from 10 mins to an hour and include hiit, dumbbell and kettle bell workouts as well as Pilates and kickboxing. I do a different one everyday to challenge my body. I started 3 months ago and feel so much fitter and rarely do more than 30/40 mins a day and find them easy to fit into my day. Good luck.

I think it's brilliant you're managing so much so soon after birth!!

I guess the only thing I'd be worried about is getting bored? Maybe take a look at Fitness Blender to change up some of your circuits work?

And are you using any incline in the treadmill? That and increased speed would be next step, plus you could do intervals to improve? But I have to admit, I'm personally so chuffed I can run continuously for 30 mins, I'm quite happy with the status quo! I do try to run outside a bit too to incorporate hills and general undulation.

You may also like incorporating some yoga (Yoga withAdtiene) to stretch out your muscles afterwards?

Thank you for the suggestions.

There is definitely a risk of me getting bored as I do pretty much the exact same routine every time.

The treadmill doesn't have an incline option but I could definitely try some interval training with speed. This might work me harder in less time so I could spend more time on circuits.

Good shout on looking up videos to mix up the exercises - I will give some of the ones you have suggested a try!

Can you walk two days a week. I love walking, did 6 miles this morning. It really clears your head.
Have you thought about trying you tube, lots of exercises on there and its free.
fitnessbender on you tube could be a start

I think that looks like a good start, especially as you're only 13 weeks pp. I found exercising in those weeks after having babies really important, and i lost a lot of weight super quickly.

I would agree with pp about trying to walk as much as possible. I'd suggest an hour a day. Great for your head as well. I think exercising us always good, but trying to be generally active on top if that is also a good idea.

If you feel ready for it, add one extra session of what you're doing. So four times not three. And yes to pp about intervals on treadmill to mix it up.

Sorry should have mentioned - I do walk every day and before I started the routine in my OP I was hill walking with DS in a sling. This is actually what spurred me on to get into a proper exercise routine because I could feel how quickly my body was responding to the exercise. Sadly DS no longer a fan of the sling and I live in a very touristy seaside town so walking with the pram is soooooo slow as there are people everywhere

4x a week could be doable though - I hadn't thought of adding an extra session. That with some intervals on the treadmill and mixing up the 'kettlebell' section with YouTube workouts should make a real difference.

I've definitely noticed the weight dropping off though despite eating all the cake and wonder if it's the exercise, the breastfeeding or both. Whatever it is - I'm not complaining!

Thank you!

Can I suggest at least one or two days a week just do stretching/yoga exercises only
If will make a big difference and give your body a break from all the weights etc.

@marjorie25 - interesting. Is that something you would do in addition to the exercise - so on the rest days? I've never really tried yoga!

I started doing yoga and lots of stretching last week, as I find that my lower back is really tight along with my hip.
I never really spend any time stretching before after exercising.
I find that it is helping, but it will be a long and slow process.
There are lots of yoga and stretching exercises on you tube. Try fitness bender or put in yoga for beginners or stretching for inflexibility
Now I make it a habit to stretch.

Sorry, yes I would say do 1 hour of cardio or weights and 30 minutes of yoga or stretching
Or you could alternate and every third day just concentrate only on yoga and stretching.
Maybe 45 minutes of yoga and 30 minutes of stretching.
Make sure to do the stretching first though, as you want your muscles to be fully warmed up.
I found a really nice yoga this morning, will try it later this evening and let you know.