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! This is a 4-phase program so it's perfect for all moms with babies under 24 months old. You get to choose how long you stay in each phase, or follow our 3-days or 5-days per week calendar.
LEVEL: ALL
LENGTH: 4-6 WEEKS
Before beginning our postnatal program, listen to these tips! Then, download the Postnatal Exercise Guidelines.
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:)
Many moms experience postpartum body changes. One of these is an incredibly common condition called diastasis recti, which affects up to 45% of women six months postpartum. Diastasis recti abdominis is the separation of your abdominal muscles; it commonly occurs during pregnancy to make room for ...
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.
We know you are short on time! Get a functional arms and core workout in 16 minutes, with optional layers of difficulty.
Equipment needed: one light set of weights.
We know you are short on time! Use this express workout to target your arms and side body with functional, unique exercises.
Equipment needed: one light set of weights.
We exercise 20-45 minutes per day. But we stand or sit 12-16 HOURS per day. Your default posture in sitting and standing is one of the biggest components to your core health!
Gentle HIIT style workout focusing on 6 moves for the full body.
Equipment needed: resistance loop (or leggings tied in a knot).
We know you are short on time! This express legs workout is full of functional, unique moves, quick to fire up both smaller and larger muscles groups.
Equipment needed: resistance loop, sports bra or leggings tied in a knot.
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.
Just as the name suggests, we work your entire body within this gentle HIIT workout, then we stretch - it - out. Don't let the word gentle trick you into thinking this is an easy workout, it's simply easy on the joints.
Equipment needed: one light set of weights.
Move through heat building movements and cardio, then flow through a full-body stretch.
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.
Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core. This is a non-plank core workout.
PREREQUISITE: Core Foundation, Core Progression 1, Core Progression 2 workouts
For those days you just don't feel like it! This 6 minute power-workout is enough to get the blood flowin' and endorphins goin'. I live by my 5-minute rule. Usually 5 minutes in I am willing to do more! No equipment needed.
We know you are short on time! This express workout focuses on cardio and lower body with low to medium impact moves. No equipment needed!
This workout short uses simple, yet super effective moves to target the arms and shoulders.
Equipment needed: one or two sets of weights.
This workout short uses simple, yet super effective moves to target the buns and legs.
Equipment needed: resistance loop (or leggings tied in a knot).
Show your lower body some love with these low-impact, highly effective functional moves.
Equipment needed: resistance loop (or leggings tied in a knot).
What is the best type of cardio?
