Postpartum Exercise Part 2: Training Plan
**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue page 17 “Simple Strengthening Exercises” for some sample strengthening exercises
POSTPARTUM TRAINING PLAN (Weeks 1-3)
WEEK 1:
Monday
- 30 minute brisk walk
- Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
Tuesday
Wednesday
- 40 minute brisk walk
- Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)
Thursday
Friday
- 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s
Saturday
WEEK 2:
Monday
- 40 minute brisk walk
- Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
Tuesday
Wednesday
- 50 minute brisk walk
- Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)
Thursday
Friday
- 25-30 minute brisk walk
- 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s
Saturday
- 60-70 minute brisk walk
- Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
WEEK 3:
Monday
- 15 minute brisk walk. 15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between. 10 minute brisk walk.
- Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
Tuesday
Wednesday
- 15 minute brisk walk. 20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between. 10 minute brisk walk.
- Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)
Thursday
Friday
- 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
- 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s
Saturday
- 70-80 minute brisk walk
- Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

by Janae Richardson – Runner | Coach

This entry was posted
on Tuesday, October 25th, 2011 at 2:49 pm
and is filed under Pregnancy and Exercise, Strength Training, Training, Training Plans, Utah Running.
You can follow any responses to this entry through the RSS 2.0 feed.
[…] **To view the printable version of a simple postpartum training plan go to Postpartum Training Plan […]
[…] to http://blog.utahrunning.com/postpartum-exercise-part-2-training-plan/ for a printable version of the postpartum training […]
[…] to http://blog.utahrunning.com/postpartum-exercise-part-2-training-plan/ for a printable version of the postpartum training […]