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. -
00:22Episode 210 WIDE TO REGULAR BICEP CURLS
Episode 2
Start with the dumbbells held wide at your sides, palms facing forward, and curl up toward your shoulders — squeezing your biceps at the top. Slowly lower back down to the wide position. Then bring your elbows in close to your body for a regular bicep curl, rotating your palms to face forward as ...
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00:17Episode 310 REVERSE LUNGES (PER SIDE)
Episode 3
Start standing with weights in hand, step back into a reverse lunge. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:21Episode 412 CHEST PRESS
Episode 4
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs*Modi...
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00:21Episode 512 HIP THRUSTS
Episode 5
Use dumbbells. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: 5-10lb dumbbell
Intermediate: 15-35lb dumbbell
Advanced: 45-90+ dumbbell*Modification: You ...
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00:21Episode 610 BIRD DOGS (PER SIDE)
Episode 6
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.