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.
-
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. -
00:22Episode 210 CURTSY LUNGE TO SQUAT
Episode 2
Start standing with feet hip width apart. Step your right foot diagonally behind your left leg, lowering your back knee toward the ground for a curtsy lunge. Drive back up to standing, then immediately lower into a squat — feet hip width apart, chest tall, and knees tracking over your toes. Press...
-
00:18Episode 320 ARM CIRCLES
Episode 3
Stand tall with feet hip width apart and extend both arms out to the side at shoulder height. Begin making small controlled circles with both arms, keeping them fully extended and your shoulders relaxed away from your ears. Gradually increase the size of the circles as you go, then reverse the di...
-
00:21Episode 410 BIRD DOGS (PER SIDE)
Episode 4
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.
-
00:17Episode 510 FIRE HYDRANTS (PER SIDE)
Episode 5
Start on all fours. Keep your hips squared to the floor as you lift up & to the side. Do all on one side, then switch.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
-
00:10Episode 615 GLUTE BRIDGES
Episode 6
Lie on your back with knees bent and feet flat on the floor, with a resistance band above your knees. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.
*You should always seek clearance from a licensed healthcare provide...