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Postnatal Phase 3

Postnatal Phase 3

Postnatal Phase 3: We will be adding in your more traditional workouts with low, medium and high-impact exercises. Building on phase 2, continue your core progression to maintain a healthy core in all exercises! 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

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Postnatal Phase 3
  • 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:)

  • Diastasis Recti: do you have an abdominal separation?

    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 ...

  • Diastasis Recti: Self-Test

  • 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.

  • 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...

  • Quick Buns and Legs

    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).

  • Stretch: Recovery

    Recovery based workout full of feel good stretches!

  • Stretch: Just Flexibility

    8 must-do stretches after any workout! Complete with advanced layers.

  • Dance & Kick

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

  • Stretch: Recovery

    A recovery based workout full of feel good stretches!

  • Fire and Flow

    The perfect combination of building heat through your muscle fibers, which makes them pliable. Then lengthening your entire body. This feel good, flow series will relieve stress and improve flexibility. Amy, CPT, takes us through this yoga flow.

  • Moderate Steady State Cardio

    What is the best type of cardio?

  • HIIT

    7 exercises, 3 levels to follow. This HIIT workout combines cardio and toning with compound exercises for a fully effective full body workout.

    Equipment needed: one set of medium to heavy weights.

  • TIP: Can I Do Planks?

    Planks are a more advanced exercise. When should you add them to your workout routine?

  • Tip: Running and your Pelvic Floor

    Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
    afterwar...

  • Stretch: Full Body

    The perfect 10 min flexibility sesh to add on to any walking or running routine. Long, pliable muscles are happy muscles:)

  • I Dont Wanna Workout

    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.

  • Stretch: Happy Hips

    A lot of us tend to be tight in the hips, let this quick flexibility segment lengthen and open your hips!

  • Pure Cardio

    This HIIT-style ALL CARDIO, includes two different levels. No equipment needed.

  • All Arms

    All toning, all arms, with added layers of difficulty.

    Equipment needed: two sets of weights.

  • 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.

  • 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. This workout comes from our 30 Days of You program.

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

  • Lower Abs & Buns

    Corrective movements to give your body the best it can be! The abdomen area is stubborn because we don’t do the proper exercises. A lower belly pooch can be the culprit of bad posture, muscle imbalances or an under recruited transverse abs. We will take care of all of that in this workout! No eq...