Weeks 11 & 12 – Spartan Postpartum Queen Program with Meal Plan
Weeks 11 & 12
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 3×1 minuteBanded rear deltoid 3×15
Crawl outs 3×15
Vacuums 3×15 (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)
Push up position planks 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Kettlebell swings 3×12
Kettlebell front squats 3×12
Dumbbell row 3×12
Bear planks 3×45 seconds
Dumbbell shoulder press 3×12
Push up position planks 3×45 seconds
Burpees 3×12
Stretch: 10 minutes
Day 2
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBanded rear deltoid 3×15
Crawl outs 3×15
Vacuums 3×15 (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)
Push up position planks 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Kettlebell swings 3×12
Kettlebell front squats 3×12
Dumbbell row 3×12
Dumbbell squat press 3×12
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
Burpees 3×12
Stretch: 10 minutes
Day 3
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBanded rear deltoid 3×15
Crawl outs 3×15
Vacuums 3×15 (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)
Push up position planks 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Dumbbell Arnold press 3×12
Dumbbell reverse lunges 3×12
Rocket jumps 3×12
Bear planks 3×45 seconds
Dumbbell shoulder press 3×12
Push up position planks 3×45 seconds
Burpees 3×12
Stretch: 10 minutes
Day 4
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBanded rear deltoid 3×15
Crawl outs 3×15
Vacuums 3×15 (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)
Push up position planks 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Dumbbell Arnold press 3×12
Dumbbell reverse lunges 3×12
Rocket jumps 3×12
Bear planks 3×45 seconds
Dumbbell shoulder press 3×12
Push up position planks 3×45 seconds
Burpees 3×12
Stretch: 10 minutes
Day 5
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBanded rear deltoid 3×15
Crawl outs 3×15
Vacuums 3×15 (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)
Push up position planks 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes
Kettlebell swings 3×12
Kettlebell front squats 3×12
Dumbbell row 3×12
Bear planks 3×45 seconds
Dumbbell shoulder press 3×12
Push up position planks 3×45 seconds
Burpees 3×12
Stretch: 10 minutes
Rest: Days 6 & 7
Stretch: 10 minutes
