August 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 to two 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 (4 Days week take no rest days or one if needed)

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 (4 Days)

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 ( 6 days only, take just one rest day)

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 bridg

cushion squeeze x 20                                 

Table top Double Knee Lean x 20

Week 5 (one day rest only)

Standing Ab Cardio 5 min workout

Complete each of the five moves for 45 seconds with 15 seconds rest in-between

Bentknee walkoutx45sec                                                                                              

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

Tummy Time Challenge Completed

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