Bed Rest Mini Circuit

Before getting started the first time, you must watch the prerequisite videos: Ground Rules and The Basics Series. Once you’ve watched those and you have your physician’s approval (print out and give your physician the After Bed Rest Permission Packet), you’re ready to go!

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Bed Rest Mini Circuit

Do this workout if your physician approves of these exercises until you can do all of the exercises correctly and with ease. At that point, you can begin Level 1. Do this mini workout 1-3 times daily.

YOU WILL NEED

 

9 Minutes


A mat and a chair,
or just your bed


Water

 

Mini Workout (one round):


  1. Basic Core Drill: 10 reps
    Here’s how to safely sit up after bed rest
  2. Flys: 20 reps
  3. Scaption: 20 reps
  4. Quad Kicks: 20 per side
  5. Mini Calf Raise: 20 reps
  6. Counter Squat: 20 reps
  7. Tush Sways: 20 per side
  8. Mini Glute Pump: 10 per side

Light Stretching (one round):


Do these 3 stretches at the end of your mini-workout: 15 seconds each stretch, each side.

  1. Calf Stretch
  2. Thigh and Hip Stretch
  3. Hamstring Stretch

Full Length Video

 

HEALTHY AND QUICKHealthy-and-Quick-Everything-Fit

& EVERYTHING FIT

A Step by Step Guide to
Exercise After Pregnancy

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