A 10 minute workout that targets the core, legs and shoulders. Grab a dumbbell that is challenging for you but are still able to complete the full workout.  Get ready for an instant burn with some prisoner squats and mule kicks!

Since Lori is over one year post partum and her core is stronger the workouts we are now creating will have more advanced moves. We will still provide modifcations for the exercises but don’t recommend these workouts for those that still have a wide gap from diastasis recti. If you are just starting your healing journey of DR we suggest you follow some of the other post partum workouts that are more friendly.  And when you are stronger in your core (again for those that have DR) you can then come back and do more advanced moves like mule kicks.

If you are pregnant or post partum please check out all of Lori’s post partum workouts here.

And make sure to sign-up for her newsletter to keep up with her as a new mom living with diastasis.

Okay let’s do this workout together!

Core, legs and shoulders workout using a free weight

Grab your workout buddy and do this workout with us.

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

Equipment:   one dumbbell

Style of workout:  10 minute workout

Workout focus: core legs and shoulders

Set Gymboss Interval Timer to 10 minutes and see how many rounds you can complete.

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

10minworkout#8 (Click to download your pdf)

Use a challenging weight for the squats since you will be doing 10 reps. Use a weight amount that allows you to feel the burn but you are able to move through the circuit with little to no rest. We are using 12 lbs.

Grab whatever you have around your house to add some resistance if you don’t have a free weight.

Mantra for week – I am nourished.

We did two videos and blog posts about making sure you are eating enough for your activity level.

Finding your balance with food and exercise can be tricky as there are many factors to consider. But we want you to focus on food being nourishing.

Every time you eat repeat this mantra – I am nourished.

For us, saying that food is nourishing was one huge step in helping us get over our eating disorder by seeing food as good…as healing.

Changing our mindset around food took time. Take your time with it. Focusing on the positive things about food, like it being nourishing, is a good place to start. Thanks for working out with us today.  

We hope you enjoyed it!

See you in the next workout.

xo

Lori and Michelle

Get yourself more real time fat burning at home workouts here.

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