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. -
00:21Episode 210 CURTSY LUNGES (PER SIDE)
Episode 2
Start standing with a single weight behind your shoulders.. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-50+ lbsModif...
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00:10Episode 315 BANDED GLUTE BRIDGES
Episode 3
Lie on your back with a band (optional) around your thighs and knees bent. Lift into a glute bridge and then back control back down.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:28Episode 415 RAINBOW KICKS (PER SIDE)
Episode 4
Starting on all fours, kick one leg back and draw a large semi-circle arch in the air with your foot, tapping the floor on both the far left and far right.
Zero equipment
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:18Episode 515 SIDE LYING LEG LIFTS (PER SIDE)
Episode 5
Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.
Zero equipment
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:19Episode 625 CALF RAISES
Episode 6
Stand tall holding dumbbells at your sides, feet hip-width apart. Slowly lift your heels off the ground, rising onto the balls of your feet. Pause briefly at the top, then lower back down with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb*You shoul...