HIIT Workout

Thursdays are my cross training days at GoodLife Fitness. Yesterday I decided to do a 15-minute run for warm up, followed by a High Intensive Interval Training (HIIT) session. I haven’t done this kind of training since before my cesarean, so I did this one with mostly my own body weight, and a few intervals with a 10 lbs slam ball. (Not 100% sure that’s what it’s called, it’s a medicine ball that does not bounce.)

This workout was mostly core activities. Up to this point, I thought I was fully recovered from my cesarean. Once I started this workout, I quickly learned that I still have a lot of work to do. It’s difficult to explain and it wasn’t painful, but I could feel the hole in my abdomen where the incision was made. All the muscles surrounding the incision site are relatively strong, but the muscles that have been healing are weak. The entire workout, all I could focus on was that line where the weak muscles are. I know over time they will be stronger; it was just a very real reminder of what I have gone through and how my recovery is not yet behind me.

For those who are interested, here’s my workout:

(Beginner level for me is 10 sets 50 seconds WORK : 30 seconds REST)

  1. Slam Balls – (with the non-bouncy medicine ball) lift the ball over your head and slam it into the ground. As the ball hits the ground, squat down to pick up the ball and bring it back to over your head. Repeat.
  2. Mountain climber – In the plank position, bring one knee up to your chest and then back. Then bring the other knee to your chest and back. Repeat.
  3. Crunch with the medicine Ball – On your back, lift your legs into the air on an angle (the lower the angle, the higher the difficulty.) Hold the medicine ball over your head and crunch up.
  4. Plank – Hold the pushup position. To make this easier, I was on my elbows and knees.
  5. Dead-bug – Lie on your back and bring your knees up in a 90-degree angle and your arms straight up (pointing to the ceiling). Using the opposite arm to leg, lower your arm and leg to the ground and bring them back to the start position. Then switch arms. Repeat.
  6. – 10 Repeat #1-5.

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