Lockdown Tummy Time Challenge. Set up good habits or put on new spin on your workout routine. follow the ready-made weekly plan. Each week will get progressively harder, but if you feel you want to repeat a week then do.
Each week has two routines, Tummy Time Workout and Standing Cardio Abs Workout. Complete one routine on alternative days for 5 days with two rest days per week.
*May not be suitable for very newly postnatal or those of you with diastasis or pelvic girdle pain. Please speak to a women's physio or your doctor if you are unsure.
Warm Up
Always try to complete a short warm up before each session: complete these 3 moves for 20x reps each
Squat to Alternative Knee hug x 20
Alternative Reverse Lunge x 20
20 x Arm Circles 10xClockwise + 10x AntiClockwise
Week 1
Tummy Time Workout
Complete the three moves for 20 reps each and take little to no rest in-between and repeat for 3 sets
Feet Hold Count of 10 seconds hold x 3
Basic Glute Bridge x20
Table top Alt knee tucks x20
Week 1
Standing Ab Cardio 5 min workout
Complete each of the five moves for 45 seconds with 15 seconds rest in-between
Squat to Alt knee X 45 seconds
Squat Chop left x45 sec + Squat Chop Right x45 secs
Alternative Toe to hand touch x 45 seconds
Alt Rotating Deadlift x 45 seconds
Week 2
Tummy Time Workout
Complete the three moves for 20 reps each and take little to no rest in-between and repeat for 3 sets
Toe Taps x 20
Cushion Squeeze Glute Bridge x 20
Cushion Squeeze Double Knee Hug x 20
Week 2
Standing Ab Cardio 5 min workout
Complete each of the five moves for 45 seconds with 15 seconds rest in-between
Squat to Alternatvie Knee lift + Twist x 45 seconds
Side knee Lift Left x 45 secs + Side Kne lift Right x 45 secs
Single leg Sprint Left x 45 secs + Single Leg Right x 45 secs
Week 3
Tummy Time Workout
Complete the three moves for 20 reps each and take little to no rest in-between and repeat for 3 sets
Table top Arm Overhead Reach + knee tuck cushion squeeze x20
Glute bridge with heel lifts x20
Table Top Alternative leg Lean out x20
Week 3
Standing Ab Cardio 5 min workout
Complete each of the five moves for 45 seconds with 15 seconds rest in-between
Squat + Alternative front kick x 45 secs
Single Dead Lift Left x 45 sec + Single Dead Lift Right x 45 sec
Runners Lunge to Heel Raise Left x 45 sec + Runners Lunge to Heel Raises Right x 45 sec (keep heel on ground for an easier option)
Week 4
Tummy Time Workout
Complete the three moves for 20 reps each and take little to no rest in-between and repeat for 3 sets
Bear crawl knee lift pulses x 20
Single leg glute bridge x 20 (10 per side)
Sit lean back C x 20
Week 4
Standing Ab Cardio 5 min workout
Complete each of the five moves for 45 seconds with 15 seconds rest in-between
Squat + Alternative Front Kick + Twist 45 sec
Chair Pose + Twist x 45 sec
Sumo Squat + Alternative knee Lift x 45 sec
Skater + Lean x 45 sec (jump or step)
Alt side Windmills x 45 sec
Week 5
Tummy Time Workout
Complete the three moves for 20 reps each and take little to no rest in-between and repeat for 3 sets
Plank knee tap x 20
Nearly Straight heel glute bridge
cushion squeeze x 20
Table top Double Knee Lean x 20
Week 5
Standing Ab Cardio 5 min workout
Complete each of the four moves for 45 seconds with 15 seconds rest in-between
Bentknee walkout x45 sec
Sumo Squat + lean + front and back touch x 45 sec
Standing Bicycle crunch x 45 sec
Side lunge left + knee lift twist x 45 sec + Side lunge Right + knee lift twist x 45 sec
