Postpartum Workouts

30 Minute Sample Kettlebell Workouts

Below are a few of my favorite kettlebell workouts to do at home and all are less than 30 minutes!Â Kettebell workouts are great because you can get in a good HIIT (high intensity interval training) workout with just one piece of equipment. You can use it for cardio and strength training! Kettlebells are also great to use if you have a knee or ankle injury because there is very little stress placed on the lower body joints and no pounding or jumping movements. I also recommend kettlebell workouts during pregnancy (be sure to check with your doctor first and use a lighter weight than you would pre-pregnancy). Below are a few of my favorite kettlebell workouts to do at home and all are less than 30 minutes!

TIPS: If you are new to kettlebells I recommend checking out a few videos online or setup and appointment with a trainer to show you how to use them. Also, start with a lighter weight and progress with heavier. For women I recommend anywhere from 10lb to 25lb. I typically use my 15lb and my 20lb. The 15 is good for adding in some strength moves (like single-arm bicep curls) but then I like the 20 for the swings and things like bent-over rows.

Beginner

Warmup 5min first.

15 Squats holding KB
15 KB Swings
Repeat set twice.

15 Plie’ squats (with toes pointing slightly outward) with an upright row holding KB with both hands
15 Standing Bicep Curls (hold KB with both hands unless it’s way too light – then do 15 each arm)
Repeat Set twice.

15 KB Swings
15 calf raises (holding KB)
20 KB Swings
Repeat Set twice.

Advanced

*Use the heaviest KB you can without sacrificing your form. Limit rest time to make more advanced.

Warmup 5min first.

30 KB Swings
30 One-arm pushups (one hand is on the KB laying flat – not handle) – 15 each side
30 Reverse lunges (alternate left/right) while holding KB in the air above head with both hands.
Repeat whole set 2 times.

40 Single Arm KB Swings (switch hands mid-air)
40 Bent Over Rows (20 each arm)
40 Squats to shoulder press with single-arm shoulder press holding KB (20 on each arm)
Repeat whole set 2 times.

50 KB Swings
50 Triceps (25 overhead extensions holding KB with both hands) + 25 Tricep Pushups (no KB)
50 Seated Russian Twists (hold KB near stomach)
Repeat whole set 2 times.

For Pregnancy or Post-Natal

*Be sure you are cleared by your doctor first to do these exercises and incorporate as many rest intervals as you need.

Warmup for 5 min first.

20 KB Swings (start with lightest KB first and see how you feel)
Hold a wall-sit as long as you can with KB in your lap (aim for 30-90 seconds). Make sure your back is up against the wall and your legs make a 90 degree angle with knees on top of ankles.
15 Single-Arm Shoulder Presses with KB (do each arm)
20 Deadlifts holding KB (keep legs almost straight and only bend over until your back is parallel to ground)
15 Plie’ squats with upright rows
Hold a plank (either high plank with arms straight or on your forearms) for 30-60 seconds.

*Repeat Circuit 2 times.

Stretch after and/or do some light yoga and deep breathing exercises.

New Mom Workout With Jamie Eason, Kelsey Byers & Hilary Hall

From left: Hilary Hall, Cari Shoemate, Jamie Eason and Kelsey Byers

I recently interviewed my friends and fellow Houstonians Hilary Hall, Jamie Middleton (Eason) and Kelsey Byers to find out how they got back in shape so quickly after they had their babies (they look AMAZING in person btw!) They shared with me some great tips for new moms (really for anyone who wants to get fit) as well as their favorite moves that helped them bounce back after pregnancy. Below is a sample workout I put together that includes their top exercises they recommend for new moms.

Bounce Back After Baby – 20 Minute New Mom Workout

…

Exclusive Interview with Jamie Eason, Kelsey Byers and Hilary Hall

From left: Hilary Hall, Kelsey Byers, Cari Shoemate and Jamie Eason

I recently sat down with Three of Houston’s Fittest Moms to find out how they got back in shape post-baby and how they juggle family life and fitness. Below they share a little bit about who they are, their fitness journey and their top tips not just for moms – but for anyone looking to make fitness and a healthy lifestyle a priority.

Hilary Hagner Hall, Kelsey Byers and Jamie Middleton (Eason) all live here in Houston and are good friends! I’ve been friends with Hilary for years and she introduced me to Jamie and Kelsey. I’ve been following them both for a long time and have always been inspired by their workouts and healthy lifestyle. So, when I found out Jamie and Kelsey were pregnant at the same time as me – I was super excited to follow their journey!

If you haven’t heard of these 3 ladies – you must be living under a rock ; ) Hilary is super popular here in Houston and has been on local and national tv shows demonstrating her popular workouts and she runs popular Shed ‘N Shred. Jamie is a huge fitness star and has been in hundreds of magazines and on dozens of covers and can be seen each week on Lifetime’s Mission Makeover. Kelsey is an up and coming fitness star who has also been a cover girl and has competed in NPC competitions. She is the author of Eat Clean and Follow Your Dreams and she has a very inspiring 50lb weight-loss success story!

…

“How I Train” – Q&A with Coach.me

**Thanks Coach.me for featuring me!Â

“Cari Shoemate is a personal trainer, fitness expert, and media consultant; her workouts, advice, articles, and videos have been featured on CBS, Fox, NBC, E!, Dr. Phil and TMZ among others. She contributes writing and videos for several brands and magazines and her own blog, Cari-Fit.com.

Currently a brand ambassador for Oakley, Shoemate also runs Houstonâ€™s popular Bombshell Bootcamp and trains both NBA and NFL cheerleaders.

How do you start your own day? Do you have any daily rituals or routines?
I start my day with my favorite alarm clock: my 1 year old son. We usually have a light breakfast of cereal or fruit and then I do my workout. I almost always do my workouts in the morning because I just donâ€™t have time to fit it in the rest of the day and I also have a lot less energy as the day progresses! I usually go for a run with my baby in his jogging stroller or I do a HIIT weight training and jumprope circuit in my home gym. I do try to get to the gym a few times a week to take advantage of the weight machines that I donâ€™t have at home (leg press, smith machine, lat pull-down, etc.).

What are your eating habits like? Do you follow any specific program of eating?

…

Mom and Baby Yoga – Tips & Sample Workouts

I’ve blogged about yoga in japan, I’ve done pigeon in Times Square, been featured in Om Yoga Magazine and have taught classes all over Houston. But, never in my wildest dreams did I think my favorite yoga experience would include drool, chubby legs and having my hair pulled.

A few months ago I went to my first baby yoga class with my baby. As a new mom and a yoga instructor – it was just what I needed to feel back to normal. I highly recommend doing some sort of yoga once you are cleared by your doctor to workout. It’s great to build your core strength back up, work on flexibility and relieve stress.

The class that I took was great, but it was a little more gentle and focused a little more on the baby (which was fun). Now that my son is older and I’ve been working out regularly – I’ve been able to kick things up a notch. Below are 2 sample workouts that you can do. Start with the first one if your baby is less than 4-6 months old (and will still lie on his back) or if you haven’t been doing yoga regularly.

TIPS for yoga at home or if you are taking a class:

Warmup before you start. Put your baby in a stroller or carrier and walk around the block a few times to get your blood flowing. If the weather is bad – do a simple warmup inside: a few jumping jacks, mini squats or walk up and down the stairs (with baby in his crib or secure area) for 3-5 minutes.
Remember to stay hydrated. This is especially important if you are breastfeeding.
Don’t over stretch! Remember yoga shouldn’t be painful! Keep your knees bent if your hamstrings are tight and don’t force any poses.
Make sure to have a clean mat (bring your own if you are going to take a class) and a blanket the baby can lay on (gym and yoga studio floors are dirty!).
Have at least one new toy for your baby to play with in case he gets fussy.
Have extra diapers and wipes.
Schedule your workout when your baby is not tired or hungry.
Keep your stroller nearby (or pack-n-play if at home) in case your baby doesn’t like yoga and that way you can still try to finish your workout.
Talk to your baby throughout the workout, give him lots of smiles and tell him what you are doing. He wants to learn yoga too!

Gentle Baby Yoga Workout

Start seated (crossed legged or in lotus) with your baby on his back on your mat or towel in front of you. Grab his feet and slowly go around in direction of North, South, East then West taking his legs from side to side while you also stretch in different directions. Change it up and go in circles and then up/down, left/right. Talk to your baby and tell him which direction you are going!
Keep your baby on his back for a mini-sun salutation series. Place him in between your hands and come to a plank pose. Take a few breaths here and then make your way to downward dog (be careful – baby may want to pull your hair!). Hold downward dog for 2-3 breaths and then shift your weight back to your hands and come back to plank and smile at baby. Keep going back and forth between plank and downward dog approximately 5-7 times, then rest in child’s pose.
In a standing pose, hold your baby at your chest and carefully step back to a lunge position and make your way to Warrior 1. Instead of holding your arms up high (you can do this if baby is on the floor), hold your baby at your waist and rest his body on your front leg (be sure to hold him tightly). As you exhale, bend your leg like you are going Warrior 1 and then as you inhale, slowly straighten your front leg and pick your baby up to chest level (good for your shoulders!). Do a series of 5-7 breaths while bending your front leg (great to build leg strength!). Switch and repeat on the other leg and do the same amount of reps/breaths.
To finish – stand in mountain pose (tadasana) and hold your baby in front of you facing out and take a few deep breaths. Feel the strength of your legs and your strong core. This is your time to feel powerful, strong and bonded with your baby!

Intermediate Baby YogaÂ

Place your baby at the top of your mat (or on a nearby mat or towel) seated or lying down and give him a toy to play with. Then, near the middle of your mat – start with a basic sun salutation series: mountain pose, roll to forward bend, look up and flatten your back (ardha uttanasana), fold forward again to forward bend, place hands on the mat and step or jump back to plank, exhale to chaturanga, inhale to upward dog and exhale to downward dog, walk or jump your feet to hands, lift up to ardha uttanasana, fold forward to forward bend and then roll or reverse swan dive up to standing. Repeat for 5-10 times.
Incorporate Warrior 1, Warrior 2 and Side Angle Poses into your flow similar to this: from downward dog, inhale and raise your right leg in the air and then walk or float it up in between your hands. Rotate your back heel down and inhale arms up to Warrior 1 and hold for a few breaths. Then, exhale and open your body to Warrior 2 (arms out wide) and hold for a few breaths. Finally, move to open side angle. Then, reverse the poses by “spiraling” back up to Warrior 2, then Warrior 1 and then exhale as you place your hands back down on the mat and finish with a sun salutation. Repeat on the left leg. You can do this mini series 1-3 times on each side.
Begin standing and face your baby. Slowly make your way to Warrior 3 on the right (balance on right foot) and hold for 3-5 breaths then return to standing. Keep your weight on the right foot and instead of coming back to Warrior 3 and holding – do 3 mini Warrior 3’s by coming forward into the pose and then back to standing tall, while balancing on the right side the whole time (like a single-leg deadlift). After 3 of those – keep balancing on the right foot and come into dancer pose. Hold for 2-3 breaths. Repeat this whole series on the other side and you can mix in a sun salutation in between.
Face your baby on your mat in Mountain pose (Tadasana). Inhale and bring arms overhead and lower/squat down to chair pose and hold for 3-5 breaths. Then, clasp hands at heart center and twist over to the right side for “twisted chair”. Step your left foot back into a runners lunge (right leg is bent) and rest your left elbow on the outside of your right leg (right elbow points up, left points down to mat). Then, slowly make your way down to grasshopper pose and hold as long as you want. Repeat on the other side.
Finish with pigeon on your mat while facing your baby. To keep his attention you can play with his toy, talk to him or make funny breathing sounds (try ujjaic breath!).
After pigeon you can finish with child’s pose or attempt savasana if your baby will allow it!

Hottie H.I.I.T. Workout With Oakley Women

I’m excited about the debut of my new workout series with Oakley Women! My partner Carrie and I went out to film these videos in CA and have been looking forward to the launch! This is the first video called “Hottie H.I.I.T” and it’s a high intensity interval training workout. It’s pretty challenging – and it especially was for me since I was just 4 months postpartum! But, it’s a great workout for all levels! Give it a try and let me know what you think in the comments below!