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Postnatal Intermediate/Advanced

Postnatal Intermediate/Advanced

This program is for women that maintained an exercise routine through pregnancy. If you’ve had a baby within the last 6-8 months or are currently breastfeeding, a postnatal-specific workout is so important! The hormones in your body make the tissues more lax, even after the relaxin leaves your system (sometimes several months later). Postnatal workouts will ensure you serve your body well.

This program focuses on core stability, pelvis stability, strength training and cardiorespiratory training. We use progressive workouts that advance as your body builds core stability and strength. If you had a C-section, follow the modifications on the calendar.

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Postnatal Intermediate/Advanced
  • Postnatal Equipment and Calendar

    Equipment Needs: New to working out? You need <5 pound dumbbells. Been working out? Grab your light weights, medium/heavy dumbbells. You also need a resistance loop...but you can also use leggings tied in a knot.
    Calendar: the PDF calendar is located below the workout videos.

  • About Your Meal Plan

    Here at Moms Into Fitness, we seek balance. If you’re like me, I get overwhelmed by all the “buzz words” I see online and it’s tough to keep track and take any action. But, as mom’s, we want to do what’s best for our family and for ourselves – we want to live a long, happy, healthy life without c...

  • Athletic Cardio

    8 athletic moves to work the heart muscle.

  • Barefoot Cardio No Jumping

    Elevate your heart rate in a low to medium impact workout. Go barefoot to work your joints/muscles in a different way. This workout is for all levels, with 10 timed exercises, you decide on a fast or steady pace. No equipment needed.

  • Barre Cardio

    Tempo, music-based workout with low to medium impact barre moves. The focus is heart health!

  • Basic Barre

    Barre basics is a sequence of barre-based moves isolating the lower body then the upper body, and finishing with core and flexibility.

  • Basic Barre Isolation

    This full body barre routine isolates one muscle group at a time. While isolation workouts are easy-to-follow, they also create an intensity in the targeted muscle group. We start with the arms, then the glutes, legs and finish with the core. Equipment needed: for fine tuning workouts like barre,...

  • Basic Boot Camp

    In this full body, boot-camp style workout, we will keep your heart rate elevated by alternating cardio and strength based movements. All exercises are timed, so you decide how fast or slow your body moves throughout this workout. We use basic movement patterns so we can concentrate on core contr...

  • Basic HIIT A

    This HIIT workout alternates toning with cardiovascular exercises for a complete workout. This High Intensity Interval Training format is for all levels. You choose how many reps you can do in 45 seconds, followed by a 15 second recovery, completing 10 exercises in all. Equipment needed: one set ...

  • Basic HIIT B

    This HIIT workout alternates toning with cardiovascular exercises for a complete workout. This High Intensity Interval Training format is for all levels. You choose how many reps you can do in 45 seconds, followed by a 15 second recovery. Equipment needed: one set of weights.

  • Basic Yoga

    Move through basic yoga exercises, all done in standing (no floor work or up and down). These poses encourage you to build balance and stability in the body.

    Equipment needed: yoga mat

  • Boot Camp Arms and Transverse Abs

    Boot Camp style arm exercises to elevate your heart rate -- combined with functional transverse ab training. This quick paced workout uses 30 second increments to work your heart, arms and transverse abs.

  • Boot Camp Buns & Legs

    This boot camp style workout targets your heart rate, endurance and your lower body. Your goal is to complete all exercises for the full 60 seconds -- you can do this with or without weights. We will move quickly between toning and cardio exercises. Equipment is optional, grab a set of medium-he...

  • Cardio Arms & Abs HIIT Interval

    The perfect mix or metabolism boosting cardio, toning and abs! Follow one of two levels. This workout comes from our Commit25 program.

    Equipment needed: one set of light weights. I recommend 5 pounds or less.

  • Cardio Barre

    This all-impact cardio workout works both the aerobic and anaerobic systems. With bursts of hard work followed by moderate cardio moves, you will build a healthy heart while burning fat.

    This workout comes from our Barre Sport program.

  • Cardio Buns & Legs HIIT Interval

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Cardio Flow and Stretch

    Move through heat building movements and cardio, then flow through a full-body stretch.

  • Cardio Release

    This pure-cardio pregnancy/postpartum workout will give you a mental release, while improving heart health and mobility. This is a timed workout in which you perform for 45 seconds, then use an active recovery for 15 seconds. We start and finish with a refreshing stretch. No equipment needed.

  • Classic Barre I

    A classic barre workout with 10 minutes of arm work, followed by 10 minutes of lower body exercises and finishing out with core and mobility. This workout is low impact, but choreographed to build lean muscle tissue while revving the heart rate to build a healthy heart. Equipment needed: one ligh...

  • Core Foundation

    Literally the foundation to all of our programs! And the foundation to your healthy core. Start here, then add layers of difficulty after mastering these 9 moves.

  • Core Progression 1B

  • Core Progression 2A

    Use deep core muscles (specifically the transverse) to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 1