Postnatal

Postnatal

If you’ve had a baby within the last 9 months or are currently breastfeeding, a postnatal-specific workout is so important! The hormones in your body make the tissues more lax, even after the relaxin leaves your system (sometimes several months later). Postnatal workouts will ensure you don’t push yourself into injury. We’ll start small, allowing your postpartum body time to recover. We use progressive workouts that advance as your body builds core stability and strength.

If you had a C-section, follow the modifications on the calendar. Our Postnatal Intermediate/Advanced Calendar is for women that maintained an exercise routine through pregnancy. Use the Beginner Calendar if you did not exercise through pregnancy.

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Postnatal
  • Postnatal Equipment and Calendar

    Equipment Needs: New to working out? You need <5 pound dumbbells. Been working out? Grab your light weights, medium/heavy dumbbells. You also need a resistance loop...but you can also use leggings tied in a knot.
    Calendar: the PDF calendar is located below the workout videos.

  • Arms & Abs HIIT Interval

    The perfect mix or metabolism boosting cardio, toning and abs! Follow one of two levels. This workout comes from our Commit25 program.

    Equipment needed: one set of light weights. I recommend 5 pounds or less.

  • Athletic Cardio

    8 athletic moves to work the heart muscle.

  • 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!

  • Barefoot Cardio No Jumping

    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.

  • 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 Barre Isolation

    This full body barre routine isolates one muscle group at a time. While isolation workouts are easy-to-follow, they also create an intensity in the targeted muscle group. We start with the arms, then the glutes, legs and finish with the core. Equipment needed: for fine tuning workouts like barre,...

  • 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 ...

  • 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 Yoga

    Move through basic yoga exercises, all done in standing (no floor work or up and down). These poses encourage you to build balance and stability in the body.

    Equipment needed: yoga mat

  • Boot Camp Arms and Transverse Abs

    Boot Camp style arm exercises to elevate your heart rate -- combined with functional transverse ab training. This quick paced workout uses 30 second increments to work your heart, arms and transverse abs.

  • 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...

  • Buns & Legs HIIT Interval

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Cardio Barre

    This all-impact cardio workout works both the aerobic and anaerobic systems. With bursts of hard work followed by moderate cardio moves, you will build a healthy heart while burning fat.

    This workout comes from our Barre Sport program.

  • Cardio Flow and Stretch

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

  • 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.

  • Classic Barre I

    A classic barre workout with 10 minutes of arm work, followed by 10 minutes of lower body exercises and finishing out with core and mobility. This workout is low impact, but choreographed to build lean muscle tissue while revving the heart rate to build a healthy heart. Equipment needed: one ligh...

  • 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.

  • Core Progression 1

  • Core Progression 2A

    Use deep core muscles (specifically the transverse) to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 1

  • Core Progression 2B

    Use deep core muscles (specifically the transverse) to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 1

  • Core Progression 3A

    Use deep core muscles (specifically the transverse) to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 2

  • Core Progression 3B

    Use deep core muscles (specifically the transverse) to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 2

  • Core Strength, Alignment & Arms

    This workout teaches you how to incorporate your core during exercise. Includes various muscles to emphasize core stability, plus functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the core and upper body.

    Equipment needed: o...

  • Express Arms and Core

    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.

  • 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 Superset Arms

    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.

  • 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.

  • Gentle HIIT, Core & Stretch

    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.

  • Gluteys (c-section version)

    Use this gluteys workout if you had a c-section within the last 8-10 weeks. Glutes are often underused or under queued. But they are so important to our kinetic chain, our core and for lifting the toosh. Many of us are quad dominant...meaning we feel lower body exercises on the front of our legs....

  • Gluteys

    Glutes are often underused or under queued. But they are so important to our kinetic chain, our core and for lifting the toosh. Many of us are quad dominant...meaning we feel lower body exercises on the front of our legs. These 7 glute-focused exercises will fire up the posterior chain, with a co...

  • Lower Body Love

    Show your lower body some love with these low-impact, highly effective functional moves.

    Equipment needed: resistance loop (or leggings tied in a knot).

  • 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.

  • 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.

  • 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...

  • Stretch & Strength For Pelvis Stability

    This is a full body workout that encourages pelvis stability while safely staying away from moves that make it worse (see bullet points below). Pelvic pain can be tricky to address on your own as there are so many things that impact pelvic mechanics, pelvic floor health, and trauma that occurred ...

  • Tip: Do I have Diastasis Recti?

    Try this self-test to see if you have an abdominal separation. If you think you have a diastasis (separation) it is best to see a physical therapist for some 1:1 attention + follow our Diastasis Recti program.

  • Postnatal Exercise Guide

    1.84 MB

  • Postnatal Beginner 8 Week Calendar

    693 KB

  • Postnatal Int/Adv 8 Week Calendar

    683 KB