Postnatal Phase 1

Postnatal Phase 1

In phase 1 we’ll start small, allowing your postpartum body time to recover, and your core to regain it's former shape. As the weeks pass by, we’ll add intensity and tone up. If you had a c-section you will stay in Phase 1 for five weeks (as indicated on your calendar).

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Postnatal Phase 1
  • Postnatal: Watch First

    Before beginning our postnatal program, listen to these tips! Then, download the Postnatal Exercise Guidelines.

  • How to Access our Calendars

    Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:)

  • 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 Flow and Stretch

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

  • Express Full Body Isolation

    This express workouts isolates the upper and lower body into separate moves. This helps you build a solid foundation. You will find some unique moves that incorporate your core in a safe manner.

    Equipment needed: one light set of weights and a resistance loop.

  • Core Progression 1

    This workout is part of our core progressions used in our Postnatal and Diastasis Recti programs, but it is invaluable progressions in teaching your core healthy movement patterns. Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.

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  • 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.

  • Barefoot Cardio HIIT

  • Quick Arms

    This workout short uses simple, yet super effective moves to target the arms and shoulders.

    Equipment needed: one or two sets of weights.

  • Express Full Body

    We know you are short on time! This express full body workout packs in a punch to challenge your arms and legs, while boosting endorphins.

    Equipment needed: one light or medium set of weights.

  • Core Progression 2

    Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 1 workouts

  • No Jumping Barefoot Cardio

    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.

  • Express Lower and Upper Isolations

    We know you are short on time! This isolation workout focuses on one muscle group at a time. Ease into exercise with 8 minutes of lower body isolations, followed by 8 minutes of upper body isolations. This workout comes from our Postnatal program.

    Equipment needed: one light to medium set of wei...

  • Express Full Body Compound

    Compound moves work multiple muscle groups at one time. This express workout packs a punch while keeping your body in safe alignment as layers are added.

    Equipment needed: one set of light weights.

  • 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.

  • 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.

  • 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.

  • Seated Stretches

    If you spend a lot of time sitting in a chair, these six stretches are for you!

  • Morning Wake-Up

    Six mobility moves to wake-up your body!

  • Basic Postnatal Calendar (clickable & printable)

    762 KB

  • Prenatal& Postnatal Exercise Guide

    1.84 MB