POSTNATAL GYM PROGRAM

POSTNATAL GYM PROGRAM

18 Seasons
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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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POSTNATAL GYM PROGRAM

6 Episodes

  • BEFORE YOUR START WORKOUT
    00:30
    BEFORE YOUR START WORKOUT
    Episode 1

    BEFORE 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.

  • 12 SINGLE ARM BENT OVER ROWS (PER SIDE)
    00:28
    12 SINGLE ARM BENT OVER ROWS (PER SIDE)
    Episode 2

    12 SINGLE ARM BENT OVER ROWS (PER SIDE)

    Episode 2

    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermedi...

  • 10 BULGARIAN SPLIT SQUATS (PER SIDE)
    00:33
    10 BULGARIAN SPLIT SQUATS (PER SIDE)
    Episode 3

    10 BULGARIAN SPLIT SQUATS (PER SIDE)

    Episode 3

    Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

    Weight Recommendations:

    Beginner: Bodyweight on...

  • 12 HIP THRUST WITH PULSE
    00:17
    12 HIP THRUST WITH PULSE
    Episode 4

    12 HIP THRUST WITH PULSE

    Episode 4

    Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips.Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips. Drive through your heels to lift your hips...

  • 12 HIP THRUST ADBUCTIONS
    00:24
    12 HIP THRUST ADBUCTIONS
    Episode 5

    12 HIP THRUST ADBUCTIONS

    Episode 5

    Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a resistance band just above your knees. Drive through your heels to lift your hips up into a hip thrust position, squeezing your glutes at the top. At the top of the movement, press your knees out agains...

  • 60 SEC FRONT PLANK
    00:10
    60 SEC FRONT PLANK
    Episode 6

    60 SEC FRONT PLANK

    Episode 6

    Start in a plank with hands under shoulders. Hold for 60 seconds.

    *You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.

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