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. -
00:12Episode 212 SUMO SQUATS
Episode 2
Start with a heavy dumbbell in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the movement & d...
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00:30Episode 310 BENCH STEP UPS (PER SIDE)
Episode 3
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65... -
00:33Episode 410 BULGARIAN SPLIT SQUATS (PER SIDE)
Episode 4
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...
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00:20Episode 515 BANDED FIRE HYDRANTS (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 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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00:10Episode 610 SQUAT JUMPS
Episode 6
Start standing with feet shoulder width apart. Lower into a squat, keeping your chest tall and knees tracking over your toes. From the bottom of the squat, drive explosively through your heels to jump off the ground. Land softly with bent knees, immediately lowering back into your squat and repea...