Week 3 & 4 – Spartan Postpartum Queen Program with Meal Plan
Week 3 & 4
Warm up – Pick 1 of the following:
A. 60 minute walk
B. Jumprope – 3 minutes active jump rope and 1 minute rest for 32 minutes.
C. Cycling – 45 minutes
Day 1
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×45 secondsBanded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15
10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Dumbbell squat press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
High knee 3x 30 seconds
Push up position planks (hold push up position)
Mountain climber 3×20 seconds
Stretch: 10 minutes
Day 2
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×45 secondsBanded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15
10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Kettlebell swings 3×10
Dumbbell front raises 3×10
Dumbbell side raise 3×10
Dumbbell squat press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
Stretch: 10 minutes
Day 3
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×45 secondsBanded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15
10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Dumbbell squat press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
Dumbbell curls 3×10
Dumbbell RDL 3×10
Mountain climber 3×20 seconds
Stretch: 10 minutes
Day 4
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×45 secondsBanded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15
10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Dumbbell squat press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
Burpees 3×10
Push up position planks (hold push up position)
Mountain climber 3×20 seconds
Stretch: 10 minutes
Day 5
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×45 secondsBanded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15
10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Kettlebell deadlift 3×12
Dumbbell side lunges 3×12
Rocket jumps 3×10
Dumbbell curls 3×12
Dumbbell RDL 3×12
Dumbbell row 3×12
Burpees 3×10
Stretch: 10 minutes
Rest: Days 6 & 7
Stretch: 10 minutes
