POSTPARTUM 10-WEEK PROGRAM
Welcome Build & Burn moms. Whether you're 2 weeks or 2 years postpartum - this program is for YOU! You should be so proud of yourself for showing up for yourself - you deserve the time & space to heal your body with a methodical, safe approach & get you back to feeling like your best self.
Please note - Phase 1 can begin as soon as you are comfortable post-birth. For Phases 2 & 3, you must have clearance from your doctor for exercise. If you are less than 2 months postpartum, please begin in Phase 1. If you are more than 2 months postpartum, you can combine Phases 1 & 2. Feel free to reach out to @buildandburnco with any questions at all.
Equipment: Mat, light dumbbells (3-5 lbs) + medium dumbbells (8-15 lbs), and a chair, box, or bench
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3 itemsWELCOME - START HERE
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Welcome Build & Burn moms. Whether you're 2 weeks or 2 years postpartum - this program is for YOU! You should be so proud of yourself for showing up for yourself - you deserve the time & space to heal your body with a methodical, safe approach & get you back to feeling like your best self.
Plea...
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13 itemsCORE REHAB (3-4 WEEKS)
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PROGRAM FORMAT: start on Session 1 and do that session once per day, 2 days in a row. Then move onto Session 2 and do that session once per day, 2 days in a row. Repeat until you are done with all 12 sessions.
WHEN TO BEGIN: Phase 1 can begin as soon as you are comfortable post-birth. Phases 2 &...
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10 itemsSTRENGTH WORKOUTS (3 WEEKS)
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In Phase 2, Strength, we will begin working out 3x per week for ~30 minutes each session. We will focus on moderate intensity workouts early on, while progressing to higher intensity (longer work, less rest) throughout the phase. The goal of this phase is to increase intensity to around 80% & inc...
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10 itemsPERFORMANCE WORKOUTS (3 WEEKS)
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Phase 3, Performance, is also comprised of 3, 30-minute workouts per week. The goal of this phase is to increase speed & introduce impact back into your workouts.
Equipment: Mat, light dumbbells (3-5 lbs) + medium dumbbells (8-15 lbs) and a chair, box, or bench