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At-Home BOOTCAMP: 4-Week Jumpstart Program to Get Your Body Back

By Aela Mass |

Bookmark this now so you have the at-home bootcamp at your fingertips after the baby is born!

Let’s face it: You have 900 reasons why you’re not working out. And maybe two of them seem totally legitimate. 1. You don’t have the time. 2. You don’t have the money. Fitness buffs will tell you those are just excuses. Do-it-all moms give you the impression that “I can do it, why can’t you?”

I’d say perhaps the greatest reason you’re not working out is simple. Lack of motivation. It’s not that you don’t want to be in better shape. Beginning anything new – especially a new routine – takes a lot of getting used to. Changing habits is no easy task. But it can be done!

That’s why my wife, the CrossFit coach, helped create this 4-week long, at-home bootcamp that doesn’t cost you a dime and that doesn’t require a single piece of equipment aside from your own body – AND all the workouts can be done in 15 minutes or less. Hello, Motivation!

After the jump, click through to check out these 20 at-home workouts. Get motivated, and get moving, ladies!

The following at-home workouts can be done in any order and are numbered for reference purposes only. Five workouts should be completed over the course of a week (two non-workout days each week), until all 20 workouts are completed within one month. Be sure to follow the instructions on how to properly do each movement before beginning each workout. Additionally, these workouts are designed for post-pregnancy or for any non-pregnant woman.
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Getting in Shape After Pregnancy and Losing Weight After the Baby

Workout 1

10 to 1 is a favorite workout of mine, starting at 10 reps of each movement and working your way down to the final rep. So this would be: 10 mountain climbers, 10 situps; 9 mountain climbers, 9 situps, 8 mountian climbers, 8 situps, and so on until you finish with 1. To position yourself for the mountain climbers, place your hands shoulder-width apart on the floor and hold your body straight; toes should be on the ground. In a quick motion, bring your right foot up to your right hand, making sure that you lower your butt when your foot gets to your hand, so as to fully open your hip. Do not keep your butt raised in the air! For the situps, place your body flat on your back, put the bottoms of your feet together so that your legs fall away from each other and to the side. Place your hands over your head, and pull yourself up with your stomach and touch the floor with your hands. Do not pull with your neck and be sure to sit all the way up. These are full situps and not "crunches."

A few things to keep in mind: These workouts will make your muscles sore, but there is a very big difference between soreness and pain. Be sure to follow instructions on how to properly do each movement to reduce the chance of injury.

Photo: 123RF Stock Photo

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About Aela Mass


Aela Mass

Aela Mass is a lesbian writer and editor living the dream on Martha's Vineyard with her wife, Sara, and their dog, Darla. She miscarried her twins at 17 weeks and has undergone numerous IVF, FET, and IUI cycles. Her writing has appeared in The Huffington Post among other publications. For more of her work, visit her blog Two Moms Make a Right. Read bio and latest posts → Read Aela's latest posts →

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One thought on “At-Home BOOTCAMP: 4-Week Jumpstart Program to Get Your Body Back

  1. Jennifer says:

    I’m on workout 5 and this is kicking my butt! Thanks so much for this post!

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