Postnatal Intermediate/Advanced: phase 1

Postnatal Intermediate/Advanced: phase 1

Our Postnatal Intermediate/Advanced program is for women that maintained an exercise routine through pregnancy. Phase 1 includes weekly progressive workouts that advance as your body builds core stability and strength. If you had a c-section you will stay in Phase 1 for 4 weeks (as indicated on your calendar).

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Postnatal Intermediate/Advanced: phase 1
  • Postnatal Int/Adv Level: Watch First

    Our Postnatal Int/Adv program is for women that maintained an exercise routine through pregnancy. Before beginning our Int/Adv postnatal program, listen to these tips!

  • Postnatal Equipment Needs

  • Refresh Full Body

    This postnatal workout is designed to leave you feeling refreshed. We start with basic posturing in exercises to build strength and help get rid of some muscle imbalances that pregnancy creates. We are creating a solid foundation with one of the first workouts since having your precious baby! Th...

  • 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.

  • 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.

  • Lower Body Love

    Show your lower body some love with these low-impact, highly effective functional moves.

    Equipment needed: resistance loop (or leggings tied in a knot).

  • Gentle Core Routine

    This gentle core workout is great for moms who have had a c-section (6+ weeks postpartum). We built in extra challenges in the last three exercises...please only do the "extra" after completing this workout a 2-3 times. Fire up your core in a healthy, gentle way. No equipment needed.

  • Express Superset Arms

    We know you are short on time! This express workout focuses on 6 supersets targeting the chest/back, biceps/triceps, front/rear deltoid. You will find basic combinations with a twist to tone up the shoulders and arms.

    Equipment needed: one set of medium to heavy weights.

  • Barefoot Cardio & Active Stretch

    A feel good workout! We will build heat through cardiovascular moves to make our muscles pliable, all while elevating the heart rate. Then we sprinkle in active stretches your body will love!

  • Core Strength, Alignment & Arms

    This workout progresses your core into adding movement. Includes various muscles to emphasize core stability. And functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the core and upper body. This workout is from our 30 Day Resto...

  • Gluteys

    Glutes are often underused or under queued. But they are so important to our kinetic chain, our core and for lifting the toosh. Many of us are quad dominant...meaning we feel lower body exercises on the front of our legs. These 7 glute-focused exercises will fire up the posterior chain, with a co...

  • Gluteys (c-section version)

    Use this gluteys workout if you had a c-section within the last 8-10 weeks. Glutes are often underused or under queued. But they are so important to our kinetic chain, our core and for lifting the toosh. Many of us are quad dominant...meaning we feel lower body exercises on the front of our legs....

  • Cardio Flow and Stretch

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

  • Core Principles Workout

    We are getting to the core of the matter...pun intended:) This is one of our base workouts, where corrective exercise meets traditional to create a healthy core. This workout is part of almost every program we have - it's so important!

  • Low Impact Tabata Cardio

    This is one of those workout based on giving you a mental release and bettering heart health! We will use 8 different cardio moves to elevate the heart rate for a high-energy, low-impact cardio workout! Tabata-style 20 seconds go-time and 10 second recovery intervals. No equipment needed.

  • Express Core Principles

  • Morning Wake-Up

    Six mobility moves to wake-up your body!

  • Intermediate/Advanced Postnatal Calendar (clickable & printable)

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  • Prenatal & Postnatal Exercise Guide

    1.84 MB