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. -
10 BULGARIAN SPLIT SQUAT TO RDL (PER SIDE)
Episode 2
Place your back foot elevated on a bench or chair, with your front foot stepped far enough forward to allow a deep lunge. Lower your back knee toward the ground for your Bulgarian split squat, drive back up to standing, then hinge forward at the hips for your RDL. Drive your hips forward to retur...
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00:19Episode 310 BENCH STEP OVERS (PER SIDE)
Episode 3
Stand beside a bench or sturdy surface with a dumbbell close to your chest. Step your inside foot up onto the bench, driving through your heel to bring your other foot up to meet it on top. Step down on the other side, leading with your outside foot, and repeat back in the other direction. Keep y...
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00:20Episode 415 BANDED FIRE HYDRANTS (PER SIDE)
Episode 4
Start on all fours with a resistance band just above your knees, wrists stacked under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one knee out to the side as high as you can without rotating your hips or shifting your weight. Pause at the top, squeezing yo...
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15 BANDED BACK EXTENSION KICKS (PER SIDE)
Episode 5
Start on all fours with a resistance band just above your knees, wrists stacked under your shoulders and knees under your hips. Keeping your core engaged and your back flat, extend one leg straight back behind you, driving your heel toward the ceiling and squeezing your glute at the top. Hold for...
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00:21Episode 610 DEAD BUGS (PER SIDE)
Episode 6
Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.
Zero Equipment
*You should always seek clearance from a licensed healthcare provider before beginni...
