POSTNATAL GYM PROGRAM
18 Seasons
Phase 1 is your gentle starting point — a collection of guided recovery flows focused on stability and breathwork designed for the postpartum body, including C-section recovery. You'll have up to 8 weeks of these flows, paired with walking recommendations, to ease you back into movement at your own pace. Once you're cleared by your doctor, you're ready to begin Phase 2.
Aim to do these flows once a day as your daily movement once you are feeling up for it. If once a day feels too much, aim for every other day!
Weeks 1-2: 5-10 minute light walks 2-3 times per day
Weeks 3-4: 10-20 minute light walks 2-3 times per day
Weeks 5-6: 30-40 minute walks 1-2 times per day
Weeks 7-8: 45-60 minute walk 1x per day
Phase 2: The Postnatal Gym Program is a gym-based strength circuit program designed to fit into your real life. Work through every exercise in the day's circuit before starting again from the top — the goal is 4 rounds, but take breaks when you need them, pause between rounds, or stop when you've hit your limit. You showed up, and that's what counts.
How it works:
Complete all exercises in order before starting your next round. Rest as needed. Aim for 4 rounds — but always listen to your body.
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00:30Episode 1BEFORE YOUR START WORKOUT
Episode 1
How it works:
Complete all exercises in order before starting your next round. Rest as needed. Aim for 4 rounds — but always listen to your body. -
00:32Episode 210 MODIFIED SNATCH (PER SIDE)
Episode 2
Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs*You should always seek clearance...
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00:22Episode 310 SINGLE LEG RDLs (PER SIDE)
Episode 3
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
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00:21Episode 412 CHEST PRESS
Episode 4
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs*Modi...
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00:15Episode 512 TRICEP EXTENSIONS
Episode 5
Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.
Wei...
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00:21Episode 610 BIRD DOGS (PER SIDE)
Episode 6
Start on all fours on your mat or on a bench. Extend your opposite arm and leg long, pause, then return with control.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.