Postnatal Phase 2

Postnatal 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!

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Postnatal Phase 2
  • Express Legs

    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.

  • Stretch: Flex 5

    5 full body stretches! Grab a neck tie, yoga strap or towel to assist in these stretches.

  • Superset Arms and Abs

    8 supersets targeting the chest/back, biceps/triceps, abs/low back, front/rear deltoid. You will find basic combinations with a twist to tone up the shoulders, arms and core.

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

  • Express Cardio HIIT (low-medium impact)

    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!

  • 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.

  • 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 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 ...

  • Dance & Kick

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

  • Kick & Core

    Work your heart muscle as you sculpt your core – a fun, all-time fave of mine! – which incorporates core training with kickboxing to keep you on your toes.

  • 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...

  • Tip: Moderate Steady State Cardio

    What is the best type of cardio?

  • 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 Postnatal Calendar (clickable & printable)

    762 KB

  • Prenatal& Postnatal Exercise Guide

    1.84 MB