Are you a busy mom? Do you feel like you are always out of time and you struggle finding the time to exercise, not even mention to relax? Then this E-book is for you. In this program I want to show you what I learned during the years and how I built my body back after I lost all my muscles and booty during my pregnancy and the delivery. This 4 weeks plan is a healthy combination of short 15-25 minutes cardio high intensity interval training and strength training for upper and lower body. Next to the workout plan you will also receive a nutrition guide, meal suggestions for breakfast, lunch, dinner,snacks and tips regarding what you should be eating.
The workout plan begins with smaller challenges, then they build you up over the following weeks, to higher levels. This allows your body to continue adapting, and helps to avoid plateau. 
 
You will work out 4 times a week, 2 times high intensity interval training and 2 times strengthening moving your whole body. The high intensity training workout is without any equipment and for the strength training you will need dumbbells. I recommend you to use the weight you are comfortable with lifting (best is 2-3 kg= 4-6 pounds). Maybe if you are a beginner you can start with a lighter weight 3-4 lbs and perhaps you can upgrade as getting to the end of the program. 
The exercises are flexible, so you can choose whether you want to do them at home or at the gym. They are suitable for anyone from beginners to an absolute fitness fanatic, because they will help you reach your fitness goals and will make you feel confident and a total badass.