Returning to exercise after a prolonged hiatus? A fitness coach reveals the ideal workout regimen - my personal experience attempting it following a weeks-long break.
A 20-minute full-body workout, designed by fitness influencer Kat Boley, is proving to be a popular choice for mothers looking to ease back into exercise after a long break, particularly post-pregnancy. The workout, which consists of eight exercises performed in a circuit, is gentle yet challenging, making it ideal for those looking to rebuild strength and endurance.
The workout requires an exercise mat and a set of dumbbells, with 10-pound weights recommended. The individual performs each exercise for 12 repetitions, taking brief rests between exercises and a one-minute rest at the end of each round. The goal is to complete three rounds, but this can be adjusted based on individual ability and comfort.
The exercises in the circuit include plank jacks, single-leg V-ups, and knee push-ups, which were swapped out for elevated planks, wall push-ups, and standard reverse lunges, respectively. The individual found the workout harder than expected, highlighting the work required to regain pre-pregnancy strength.
The workout was intended to be a gentle introduction back into exercise, but the individual found they had to go slower than Boley and pay close attention to form. By the third round, their quads and glutes were very fatigued, and they were sore for several days.
Boley's workout is performed as a circuit, with brief rests between each exercise and a minute's rest at the end of each round. This setup helps rebuild strength and endurance in a manageable 20-minute window, balancing challenge and the need for recovery after time off, particularly after giving birth.
It's important to note that before starting any new exercise routine, particularly postpartum, it's crucial to consult a healthcare professional to ensure safety. This was the longest pause from purposeful exercise the individual had ever had, and the thought of restarting a regular workout routine felt daunting. However, with Boley's workout, they found a manageable and challenging way to get back on track.
In conclusion, Kat Boley's 20-minute full-body workout is perfect for those who haven't worked out in a while, especially mothers looking to return to exercise after a long break, such as post-pregnancy. The workout is not beginner-friendly, more suited to those at an intermediate or advanced level of fitness, but with modifications, it can be adjusted to suit individual needs and abilities.
This 20-minute full-body workout, driven by the science of fitness-and-exercise, is a popular choice for health-and-wellness enthusiasts, particularly women, who seek to rebuild strength training and endurance after a long pause. Developed by fitness influencer Kat Boley, the fitness routine employs a combination of cardio and home workouts, presenting a series of eight exercises in a circuit format. The program, while gentle and challenging, requires an exercise mat and a set of dumbbells, recommending 10-pound weights. Despite its intended simplicity, it calls for close attention to form and can lead to muscle fatigue, especially in the quads and glutes, requiring several days of recovery. For mothers specifically looking to ease back into exercise post-pregnancy, this workout, designed with women's health in mind, serves as a manageable yet challenging introduction to re-entering a regular workout schedule.
