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.
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:
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.
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 here (free with the passcode in the book or e-book, Healthy and Quick & Everything Fit).
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 here (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.
28 Minutes
A mat
Water
A towel
A chair
24 Minutes
A mat
Water
A towel
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.