WEEK 1
Welcome to Week 1 of the Postpartum Program! I can't wait to take you on this journey. Below you will find 6 videos to complete this week (3 are full body workouts + 3 are 5-minute deep core/pelvic floor rehab), in the order they are listed. I have provided an example schedule below, but you can also do the workout + 5-minute pelvic floor video on the same day.
Mon: Week 1 Day 1 - Low Intensity Toning
Tues: Pelvic Floor Rehab Session 1 - Seated
Weds: Week 1 Day 2 - Toned & Strong EMOMs
Thurs: Pelvic Floor Rehab Session 2 - Seated
Fri: Week 1 Day 3 - Timed Circuits Core & Cardio
Sat: Pelvic Floor Rehab Session 3 - Seated
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Week 1 Day 1 - Low Intensity Toning
A full body + core strength circuit with foundational movements. Grab your dumbbells and a chair and let's do it!
Equipment: light weights
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Pelvic Floor Rehab Session 1 - Seated
Today's session is below.
1. Seated 360 degree breathing (8 reps)
2. Seated 360 degree breathing - 2-step (8 reps)
3. Seated pelvic floor activation (PFA) slow - (8 reps)Equipment: chair
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Week 1 Day 2 - Toned & Strong EMOMs
4 minutes of core + 20 minutes of full body strength. LET'S SWEAT
Equipment: chair, light weights, medium weights
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Pelvic Floor Rehab Session 2 - Seated
Today's session is below.
1. Seated 360 degree breathing - 2-step (10 reps)
2. Seated pelvic floor activation (PFA) slow - (10 reps)
3. Seated pelvic floor activation (PFA) fast - (12 reps)Equipment: chair
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Week 1 Day 3 - Timed Ciruits Core & Cardio
Full body timed workout with weights
Equipment: light weights, medium weights
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Pelvic Floor Rehab Session 3 - Seated
Today's session is below.
1. Seated pelvic floor activation (PFA) slow - (10 reps)
2. Seated pelvic floor activation (PFA) fast - (15 reps)
3. Seated core canister pump (8 reps)Equipment: chair
