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’m having a hard time focusing this morning from the Walking Dead season finale last night. Whoa. Did you watch? What did you think? I thought they did a phenomenal job. I can’t believe we have to wait until Fall to see what happens next. Going to be a long summer, haha.  But there’s nothing like a good workout to help distract my mind.

I am excited to share with you another diastasis friendly home workout for us busy moms.

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.

Perfect for busy entrepreneurs or those looking for home workout ideas who need their workouts to be quick and effective. This workout will have those quads burning with in and out jump squats. Promise.

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.

Love my raw threads workout tank. Makes me feel fearless!

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.

Make sure to leave me a comment down below how you liked this workout. We love hearing from you. It’s motivation for us!

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.

A workout for busy moms that can be done at home in under 15 minutes using just bodyweight and a resistance band!

No excuses. You can do it!


Affirmation for today’s workout – I am fearless.

Repeat this affirmation 3 times before you workout and after.

It’s time for you to start remembering you are FEARLESS.

You can do anything you set your beautiful mind to. Don’t let fear hold you back. I’ve come to realize that we put fear in our heads and we have the power to take it away. Are you ready to let go of fear with me?  It’s our time to shine and be everything we desire in life.

in and out jump squats for cardio leg burner exercise plus it's great for post-partum moms and those with diastasis recti safe. A workout to do at home in under 15 minutes. purelytwins.com

See you in the next workout. Thanks for the support!!

Never miss a workout.



I love my fit-bump pants. This workout pants are perfect to wear while pregnant to support the belly and post-partum. Home workout clothes for moms || purelytwins.com

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.

If you are a mom or a mom-to-be make sure to check out fit bump. They have a ton of great inspiration and cute clothes!

And make sure to check out my pregnancy article over at fitbump.

Other diastasis recti workouts:

16 minute low-impact full bodyweight workout

16 minute get rid of mummy tummy


12 minute kettlebell workout

18 minute jump rope strength training workout


Lori and Michelle

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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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