Long-rested individuals seeking a workout regimen may find this fitness coach's recommended routine appealing. Here's a firsthand account of the results after testing this workout following a prolonged exercise hiatus.
For those looking to get back into exercise after a significant break, particularly new mothers returning to fitness post-pregnancy, fitness influencer Kat Boley has designed a 20-minute full-body workout that is both manageable and challenging.
The routine, structured as a circuit of eight exercises with brief rests between each move and a minute's rest at the end of each round, is ideal for rebuilding strength and confidence. It requires an exercise mat and a set of dumbbells, with 10lb weights suggested for this workout.
Key details about the workout include: - **Duration:** 20 minutes - **Equipment:** Exercise mat and dumbbells (e.g., 10 lb weights) - **Structure:** Circuit of 8 exercises, mostly performed for around 12 repetitions each - **Rest:** Brief rest between exercises, with a 1-minute rest after completing a round - **Rounds:** Aim for three rounds but adjust based on your fitness level
Example exercises included are single-leg kickstand squats, plank to sit back, bicep curls, and other full-body moves targeting strength and mobility.
For those returning to fitness after childbirth, modifications are essential. It is crucial to consult a healthcare professional before resuming workouts. Modifications may include using lighter weights or performing bodyweight versions initially, focusing on controlled movements to protect the core and pelvic floor, and decreasing repetitions or rounds if needed to accommodate energy levels.
Other modifications include performing exercises with support or from a seated/kneeling position, avoiding any moves that cause discomfort or involve high-impact jumping, and emphasizing breath control and avoiding breath-holding during exercises.
One individual, who took a two-month break from working out after giving birth, found this workout on Instagram and adapted it to suit their needs, including taking longer rests and swapping out exercises like the plank jack combination and single-leg V-ups with elevated planks and wall push-ups. The individual also needed to go slower and pay closer attention to form during the workout, experiencing fatigue in their quads and glutes.
Despite the challenges, the individual found the workout to be more challenging than expected, proving to be a perfect choice for those who haven't worked out in a while. Kat Boley herself described the workout as perfect for those who haven't worked out in a while, making it more suitable for individuals who were previously at an intermediate or advanced level of fitness.
In summary, Kat Boley’s 20-minute full-body routine offers a balanced circuit of strength and cardio moves with flexibility to be tailored for those coming back to fitness after time off, including new mothers easing into post-pregnancy exercise safely. The individual's experience demonstrates that with patience and modifications, it is possible to gradually rebuild strength and confidence while respecting the body's recovery state postpartum.
[1] Source: Kat Boley's official Instagram post on the workout. [3] Source: Fit&Well Newsletter, subscribed by the individual.
- For those resuming fitness after a significant break, particularly new mothers returning to strength training post-pregnancy, Kat Boley's 20-minute full-body workout is a science-backed, health-and-wellness solution that provides both manageability and challenge.
- The fitness-and-exercise routine, structured as a circuit of eight exercises with brief rests, is ideal for rebuilding strength and confidence in the realm of cardio and fitness, requiring an exercise mat and dumbbells, ideally of 10lb weight.
- As postpartum bodies require special attention, modifications such as using lighter weights, performing bodyweight versions initially, and decreasing repetitions or rounds if needed, may be necessary for safe and effective strength training.
