12 minute workout with a resistance band

by purelytwins

12 minute bodyweight challenge that will work the entire body. A perfect home workout that you only need yourself and a resistance band.

home workout using bodyweight and resistance band for post-partum mom safe for those with diastasis recti ||purelytwins.com #postpartum #bodyafterbaby

I am always looking for new workouts to challenge myself while I am still healing with an ab separation. Creating workouts is one of my favorite things to do to let out my creativity. Michelle and I have so many ideas running through our heads all the time… just like with our recipes.  We get such a high from doing what we love. I am so grateful for my job as an online personal trainer. I hope you enjoy this bodyweight workout as much as I did. My quads were feeling it by the end.

Now, if you aren’t a mom or have diastasis YOU CAN still do this workout.

Bodyweight home workout that only takes 12 minutes and targets the whole body.

Are you in?


*Disclaimer: make sure to consult with your doctor before trying a new workout routine. If you feel any pain or discomfort while exercising, stop.

Make sure to comment below letting me know how you enjoyed this workout.

Equipment:  resistance band (but can use a towel or bodyweight)

Style of workout:  bodyweight

Workout focus:  full body

Set Gymboss Interval Timer to countdown of 12 rounds of 10 sec rest with 50 sec work.

Are you a busy mom? Suffer from diastasis recti? Need a quick workout that you can do at home? Try this 12 minute routine that targets the whole body. Workout is safe for those that have ab separation post partum || purelytwins.com

purelytraining-98-bodyweight-12-minute-workout(Click to download your pdf)

We suggest for different fitness levels:

B-fits (beginner peeps) – Take your time with this workout. Take breaks when you need it. Omit the tuck jump.

A-fits (advanced peeps) –  Go for speed and limit your breaks.

Post-partum (diastasis recti) – Recommend doing this a few months post partum when the core is a little stronger. Standing crunches are good to do when gap is closer to 2-3 width. If your core doesn’t feel strong enough wait and do this when it is stronger.

Pregnant ladies – If the jumping in the squats are too much, step your feet in and out as your squat.

Like I mentioned in the video it is important to actively engage your core when you do the standing crunches. Think belly button to spine every time you lift your kneed.


Thanks to Fit Bump for sending me this super cute pants. I love that I can use these workout pants post partum and during pregnancy.

Please note that affiliate links may pop up on PT occasionally. When you click and purchase we receive a small percentage. This allows us to keep blogging! We greatly appreciate your support!

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