If you are “fit to be” advancing beyond the beginner stages of fitness, and your diastasis is closed, then this workout path is just what you need to continue your journey of strength and endurance. Perhaps you have been working out for a while, and you feel like you’re in pretty good shape, and you’re ready to bump up your intensity a couple of notches. Well, Bethany puts her degree in Exercise and Sport Science to work for you in this 6-week exercise regimen, plotting out a path that will tone and tighten trouble areas while helping you set lifelong routines. It doesn’t matter what day you do these workouts, as long as you meet your weekly goal. If you have an off week, that’s okay. Just go back one week and keep going from there.
NOTE: This pathway is NOT entirely Tummy Safe™, meaning if you have a diastasis, please only do the workouts that are marked with a “TS” so your gap doesn’t rip open again. We are working hard to refilm the ones that are the worst Meanwhile remember the gold standard: If it’s not in, it’s out!
WEEK 1 GOAL: Two Fit2B™ Studio Workouts + One Daily Double + Bonus
In sports, daily doubles refer to practice sessions that take place twice per day.
Studio Workout One: Go for a 5-10 minute walk then do “Pilates in Pajamas“ ~Total: 30 minutes
Studio Workout Two: Do “Peaceful Blend“ ~Total: 40 minutes
BONUS: Accomplish some medium-intensity cardio training for 25 minutes on two additional days. If you have a treadmill or elliptical or rower at home, you could utilize those, but if you don’t then going for a brisk walk or light jog will be just fine. You could also lump a lot of housework all together for 25 minutes: vacuum, mop, dust the high places, scrub the counters…
WEEK 2 GOAL: Four Fit2B™ Studio Workouts
Warming up is a great way to tack some extra time and calorie-burning onto your workout.
Warming up can be as simple as a 5-10 minute walk, playing with a pet or your kids, or doing some housework.
WEEK 3 GOAL: Three Studio Workouts + 1 Daily Double
WEEK 4 GOAL: Three Studio Workouts + One Wellness Day
A wellness day is one where you do a studio workout and some good cardio training all in one day!
Sounds challenging, right? Isn’t that the point?
WEEK 5 GOAL: Three Studio Workouts + One Daily Double + One Wellness Day
You are getting stronger, but keep going at your own pace and listening to your body.
If this week looks too challenging, repeat week three. Only move forward when you feel ready.
Studio Workout One: Do “Functional Workout 1” ~Total: 30 minutes
Studio Workout Two: Warm-up for 5 minutes then do “TS Gentle Blend” ~Total: 35 minutes
Studio Workout Three: Warm-up for 5 minutes then do “Tabata Ball Workout” ~Total: 30 minutes
Wellness Day: Do “Simply Stretching” before or after a 15-30 minute walk/jog. If you do not consider yourself a runner, try intervals of walking for two minutes and jogging for 30 seconds, and then work up to jogging for two minutes and walking for 30 seconds.
Remember to keep your navel pulled to your spine during all ab work. If you cannot keep your navel pulled to your spine, please utilize our Tummy Safe workouts.
WEEK 6 GOAL: Three Daily Double Workouts + Bonus
Bonus: Do some harder cardiovascular training for 20-25 minutes on two additional days. Try interval training to pass the time by going hard for one minute followed by lighter work for a minute.