Home Workout #3: Plyo Hell Tabata

What the Plyo Hell?

Do it NOW! This is a plyo circuit. It’s 4 minutes long and consists of very intense plyo exercises.

Remember: You don’t need a long workout, just an effective one!


Equipment Required:

  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest. Only one round is needed for this circuit!

  1. Starfish Jumps
  2. Jump Squats
  3. High Knees
  4. Jumping Jacks

Alright, let gets started! Just click on the video below.


Fat Burning 30 Minute HIIT Workout

ChainChest/Triceps: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Bench press
(2) Overhead cable extension
(1) Dips (weighted if possible)
(2) Push up
(1) Single arm incline dumbbell press
(2) Leg lift
(1) Reverse single arm cable extension
(2) Decline sit up

Back/Bicep: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Pull up (add weight if too easy)
(2) Standing cable curl
(1) Seated incline dumbbell curl
(2) Seated cable row
(1) Dumbbell bend over row
(2) Touch toe crunch
(1) Dumbbell curl
(2) Knee tuck crunches

Legs/Shoulders: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Squat
(2) Lateral raises
(1) Shoulder press
(2) Side lunges: each leg
(1) Lunges with dumbbells: each leg
(2) Plank: hold for as long as possible
(1) Deltoid raise
(2) Russian twist abs

Week 3 Bikini Competition Prep (8 Weeks PostPartum)

So week three is complete. I continue to make progress each week. See highlights from this week below!

My energy level has really improved.  I am getting plenty of sleep.  However, on those extra long days I drink my spark and I have plenty of energy to make it through.

I continue to lift for an hour or more a day. I am also doing cardio following my lift. I have been able to up the weight each. So I feel like my lifts are really improving.

The soreness has gotten much better.  I feel like I am getting back to a normal sore after lifting. This has really been helpful in adding additional weight and reps.


I am now taking the following products which are breastfeeding safe and seem to be really helping with the weight-loss, energy and soreness.

-OmegaPlex (Omega 3’s)
-Catalyst (Amino Acids)
-Coreplex (Multi Vitamin)
-Spark (B-12 Energy Drink)

Interested in Breastfeeding safe supplements? Checkout my 24 Day Challenge Breastfeeding bundle.


Even while losing weight I am able to keep up my milk supply. It seems that as long as your nutrition is in check, you can continue to produce milk without any issue.That being said, having a large milk supply while doing plyo or push presses at the gym makes for any excellent show for all.  LOL Even with a good sports bra.

This week I lost another pound (ONLY 5 MORE POUNDS OF FAT TO GO).  Once I reach my goal I will share my progress photos from beginning to end!! Watch out for future posts! Only 9 weeks of prep left:-)