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Marielyn’s postpartum program
by Ryan L.
8 athletes joined
Program Description
Build muscle and lose fat.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Feb 02, 2024 05:16
Last Edited
May 07, 2024 10:25
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Week 1
1 / 8 Weeks
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 6
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 7
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 8
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 9
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 10
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10