Welcome to the first workout! This workout is designed to be done no earlier than week 4-10 postpartum. If you are wanting to start earlier, try out early postpartum recovery program (free)!

Start each workout with this core warm-up! Each week it will progress to be more challenging!

Scroll down the page to see each portion of the workout!

You can either do all four portions (Core Warm Up, Part A, B, and C) or just 1-2 parts for the workout depending on time. If you do only a portion of the workout, continue from the video you left off.

Ex/ You did Workout 1, Core Warm Up and Part A on Monday. Tuesday, you would do Core Warm Up and Workout 1 Part B and C.

Workout 1:

You'll need:

• Mini Band
• Long Resistance Band + Attachment Point
• Yoga Block
• Step Up Surface (Box, Chair, Stool, Stairs, Ice Box)

Part A:

2 rounds

• 1-min: Kneeling Squat (Mini Band or Ball, Support for Knees)
• 1-min: Banded Good Morning (Long Resistance Band)
• 30 sec per side: Clamshell (Mini Band)

Part B:

2 rounds

• 30 sec per side: Kneeling Archer Row (Long Resistance Band, Attached around knee to hip level)
• 1-min per side: All Fours Hip Shifted Pelvic Tilts (Yoga Block)
• 30 sec per side: All Fours Hip Shifted Knee Lifts (Yoga Block)

Part C:

3 rounds, 30 seconds each

• Lateral Step Up (Step Up Surface)
• Half Kneeling Pallof Press (Long Resistance Band, Attached around knee to hip level)
• Glute Bridge Pull Down (Same band and attachment)
• Opposite Knee Press (Bodyweight)