Postnatal Intermediate/Advanced: phase 2

Postnatal Intermediate/Advanced: phase 2

Postnatal Phase 2: Because you’ll have access to weekly progressive workouts, you can keep advancing as your body starts to feel like its former self. This phase is full of functional exercises because they are super effective, and they train your body for the daily grind! You can choose between two different calendars - one with barre workouts, or one without barre workouts.

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Postnatal Intermediate/Advanced: phase 2
  • 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

  • Full Body with Core Stabilization

    Full body exercises incorporating the core in a fully functional way. With options to add layers of difficulty, this workout is for everybody seeking a stronger core.

    Equipment needed: one light and one heavy set of weights.

  • 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.

  • Kickbox Tabata

    This is one of those workouts that gives you a mental release, all within the first 8 minutes! We will use 8 different athletic kickboxing moves to elevate the heart rate for a high-energy, sweat dripping cardio workout! HIIT it with these Tabata-style 20 seconds go-time and 10 second recovery in...

  • 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 ...

  • Athletic Cardio

    8 athletic moves to work the heart muscle.

  • Saturday Stretch

    Great as a stand-alone stretch session, or add at the end of a walk or run!

  • 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...

  • Core Stability & Rotations

    Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core. This is a non-plank core workout.

  • Postnatal Stretch

    During pregnancy and afterwards our bodies universally have tight, shortened areas creating muscle imbalances. Stretch them out with this postnatal stretch! No equipment needed.

  • 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.

  • Morning Wake-Up

    Six mobility moves to wake-up your body!

  • Functional Core

    Use various muscles to emphasize core stability. Functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the inner core, all aspects of the glutes and back.

  • Boot Camp Arms & Abs

    Alternate different upper body moves in this fast-paced boot camp style workout.

    Equipment needed: one light and one heavy set of weights.

  • 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...

  • 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!

  • Transverse Abs: 7 for the TA

    Because the transverse abdominis (TA) is known as the corset muscle, it is the one we want to hit up to get those pre-mommy tummies back. We need train all four of our abdominal muscles (TA, rectus abdominis, internal and external oblique), but the TA is essential for getting a flatter tummy and ...

  • Dance & Kick

    A pure cardio workout - Dance and Kick – a fun, all-cardio, all-time fave!

  • Barefoot Boot Camp

    This dynamic boot camp style workout keeps you huffin' and puffin' while focusing on cardio, core, flexibility, and strength.

    Equipment needed: one light set of weights, one heavy set of weights, resistance loop.

  • Cardio MixBox

    This mix of cardio kickboxing & basic athletic drills is the perfect sweat sesh. A combination of aerobic and anaerobic drills to work your heart in the best way! No equipment needed.