BodiedbyAsia

Have you gals heard about the sweet potato and lean meat diet?! You’re just eating those two + a green of course as many different ways as you can for 2-4 a weeks for great results! I’m going to try it out but here are some different ways you can do it I seen on Pinterest ✨

✨here's a NO- EQUIPMENT plan focused on rebuilding strength, improving core function, increasing fitness, and supporting gradual fat loss.✨👇🏾

Weekly schedule
Monday: Full body + core
Tuesday: Cardio
Wednesday: Lower body + core
Thursday: Rest / easy walk
Friday: Full body + core
Saturday: Cardio
Sunday: Rest

WEEK 1 — Rebuild
Monday — Full Body
Do 2 rounds:
Chair/bodyweight squats × 10
Glute bridges × 12
Wall push-ups × 10
Reverse lunges × 8/leg
Bird dogs × 8/side
Calf raises × 15

Tuesday — Cardio
25–30 min brisk walk

Wednesday — Lower Body + Core
Do 2–3 rounds:
Squats × 12
Step-back lunges × 8/leg
Glute bridges × 15
Side leg raises × 10/side
Heel slides × 10/side
Bird dogs × 8/side

Friday — Full Body
2–3 rounds:
Squats × 12
Alternating reverse lunges × 8/leg
Wall push-ups × 10
Glute bridges × 15
Standing knee raises × 10/side
Bird dogs × 8/side

Saturday
30–35 min brisk walk


WEEK 2 — Build
Increase to 3 rounds for the strength workouts.
Monday
Squats × 15
Glute bridges × 15
Incline/wall push-ups × 12
Reverse lunges × 10/leg
Bird dogs × 10/side
Calf raises × 20

Tuesday
30–35 min brisk walk
During the walk, add:
1 min faster + 2 min normal × 6

Wednesday
Squats × 15
Reverse lunges × 10/leg
Single-leg glute bridge × 8/leg (only if comfortable)
Side leg raises × 12/side
Heel slides × 12/side
Bird dogs × 10/side

Friday
Repeat Monday.
Saturday
35–40 min brisk walk

WEEK 3 — Stronger + fitter
Monday — Full Body
3 rounds
Squats × 15
Reverse lunges × 10/leg
Glute bridges × 20
Incline push-ups × 10–12
Bird dogs × 10/side
Calf raises × 20

Tuesday — Cardio
35–40 min
Try:
5 min easy
2 min brisk
1 min faster
Repeat 8 times
5 min easy

Wednesday — Legs + Core
3 rounds
Squats × 15
Alternating lunges × 10/leg
Glute bridges × 20
Side leg raises × 15/side
Heel slides × 12/side
Bird dogs × 10/side

Friday — Full Body Circuit
Do 3 rounds:
40 sec work / 20 sec rest

✨

✨ If You Are A Postpartum Mom Here Are Some Workouts I Suggest To Get Started! All you Need Are Dumbbells✨ (DB = Dumbbells) 👇🏾

MONDAY :
Goblet Squat 3x10
Dumbbell Romanian deadlift 3x10
Glute bridge 3x12
Reverse lunge 2x8
Bird dog 2x8
Heel slides 2x10

TUESDAY:
Single Arm Dumbbell Row 3x10
DB shoulder press 2x10
Tricep extension 2x12
Bicep curls 3x 10
Deadbug 2x8

WEDNESDAY:
Brisk walks 35- 40 min
Deep inhales 40 sec
Bird dog 3x12 (alternate legs)
Deadbug (3x12 (alternate legs)

THURSDAY:
Chair/Bench squats 3x10
DB deadlift 3x10
Step ups 2x8 (alternate legs)
Glute bridge 3x12

FRIDAY:
Single Arm Dumbbell Row 3x10
DB shoulder press 2x10
Tricep extension 2x12
Bicep curls 3x 10
Deadbug 2x8

SATURDAY
Brisk walks 35- 40 min
Deep inhales 40 sec
Bird dog 3x12 (alternate legs)
Deadbug (3x12 (alternate legs)

Hey babes! I’m going to share some of my workouts I’m going while I’m in the process of recovering! I will not be posting any content (fitness workout vids) until next month just to give me a little time to recover BUT I do have some great workout routines that you can do at home! All you need is a pair of dumbbells! If you are starting over like me and it’s been a few months since you’re baby I would suggest no weight larger than a 20lb! Start with 5’s and 10’s of course! Remember to stretch before and after your workout! That is super important at this time ❤️

Good morning!

I’m now 4 months postpartum and I will be starting my workout journey OVER! being a mom has changed me so much especially since I am a C-Section mom so I can’t wait to share things I learned during this process

Are we interested in postpartum workouts? Rebuilding core, confidence, and strength 👀

AI has gotten so good I can’t tell what’s not real anymore 🥴