First Workout since giving birth

It's been about 6 weeks since giving birth to my little girl via C-section. I have just got clearance to start lifting weights. As excited as I am to get back in to the gym I know I have a long long LONG way ahead of me. Before I got pregnant I was relatively strong for my size. I was able to easily press and squat two 25 pound kettlebells at the same time. I was also able to do pistols (one legged squats), pull-ups, and swing heavy kettlebells. After 9 months of being pregnant, 6 weeks of recovering from a C-section, and little to no sleep I am very deconditioned. I tried pressing an 18 pound kettlebell and my shoulder was actually shakey. Before I got pregnant I could press that weight in my sleep and hold it over my head for many minutes. So that is just one example of where I am starting from. I decided because I have lost so much strength, muscle, and mobility to start back with a variety of traditional weights, machines,kettlebells, and snowboarding. This workout below is all based on machines and light weights. I did roughly 2 sets of everything below. First workout back mentally felt very good to know that I was finally doing something. I wanted to go crazy with it, but the last thing I want is to be so sore or hurt myself that I can't workout for another week. So here is my humble and light workout.

A
Leg Press 50lb x 12
Assisted Pull up -90lb x 10
Cable Flys 15lb x 10

B
Leg Ext 30lb x 10
Leg Curls 35lb x 10

C
Bicep Curls 10lb x 10
Tricep Pull down 25lb x 10
Military Press 12.5lb x 10

D
Back Ext 0lb x 12
Plank 60 sec

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What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me. WELCOME! First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today! Many people have asked and here is part of my experience. I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core aga

Let's Talk About Butts (Butt "on" Workouts)

To lift or not to lift, that is the question. Despite the popular sayings, "Strong is the new Skinny" or "Strong is the New Sexy," there is still a large portion of the female population that will shy away from lifting solely due to their fear of bulking up or building too much muscle. I'm not going to tell you that heavy weights won't help build muscle and I'm not going to deny the fact that some women can build muscle easier than others. Let's start with the photo below. This is a nice example of the female backside that shows two different body types. The woman on the left falls in the category of an ectomorph, which generally means skinny, little muscle, and a very high metabolism. She could probably eat what she wants and stay skinny. If she committed to a butt strengthening and enhancing program, filled with exercises such as squats, deadlifts, and kettlebell swings , developing the butt on the right would still be unlike

Rob O'Brien said…

Lauren,

Congrats on your baby. I have an 8 year old and triplet 3 year old so I know the deal! Best of luck!

Rob

March 21, 2007 at 4:29 PM

Lauren Brooks said…

Thank you!

wow!!!! I can't imagine having triplets. What a huge challenge. I would freak out having twins. I am sure they are such a joy though.

Looks like you have some pretty great PR's

Lauren

March 22, 2007 at 10:19 AM

The first (child) is always the hardest because you don't know what you don't know. Numbers 2,3 & 4 have made things crazy but...crazy in a good way. Enjoy the ride! It is fun!

Thanks.....just trying to keep training interesting and fun. Good luck going forward.

Best,

Rob

March 22, 2007 at 11:03 AM

Anonymous said…

It was rather interesting for me to read the blog. Thank you for it. I like such topics and everything connected to them. I would like to read a bit more soon.

November 18, 2009 at 3:01 AM

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