Both programs are designed to help you rebuild strength, reconnect to your core and pelvic floor, and feel confident returning to exercise postpartum — the main difference is length and structure.

The Mini Return to Fitness Program includes shorter 15–20 minute workouts, making it perfect for busy moms or those easing back into movement. It covers the first 24 workouts from the Full Return to Fitness Program, divided into three days per week. Think of it as the foundations phase — same expert programming, just broken into shorter, more manageable sessions.

The Full Return to Fitness Program includes longer, more comprehensive workouts and continues well beyond those first 24 sessions. It’s ideal if you want a complete recovery journey, or plan to transition into our Return to Fitness Program or other higher-level programs afterward. Each day’s workout is divided into three parts (mobility, strength, and core), so you can still break it up throughout the day if needed.

Both programs are safe for vaginal and C-section recovery, and created alongside pelvic floor physical therapists to ensure you’re rebuilding strength safely and effectively.

• Dumbbells & Kettlebells

(Barbell with Bumper plates is optional)

• Long resistance band with attachment point

(Door anchors are a great home option!)

• Glute Mini Band
• Step Up Surface
• Pilates Ball

• Optional for full program:
  • Cable machine
  • Bench
  • Stationary Cardio Machine

Workouts are designed to take 30–75 minutes, depending on the phase of the program. Early phases tend to be shorter, while later phases include more strength and accessory work.

Your total time may vary based on your familiarity with the exercises and how you fit movement into your day (especially if you’re juggling childcare!).

Each workout is divided into three sections — mobility, strength, and core — so you can easily split your session into shorter chunks throughout the day if needed.

Both the Full and Mini Return to Fitness Programs are delivered through the TeamBuildr app.

Each program includes self-paced workouts with short demo videos for every exercise. The first six weeks of the Full Program and all weeks of the Mini Program also include full-length, follow-along workout videos, so you can train alongside us if you prefer extra guidance.

After the initial six weeks, the Full Program transitions to self-paced workouts, following the same structure with detailed exercise demos and coaching notes.

You’ll complete your workouts at your own pace, just like you would in a traditional gym program. The first week may take a bit longer as you get familiar with the exercises, but most participants find their workout time shortens as they become more comfortable with the format.

Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr 

First, consider your workout time availability–if you think you’ll consistently only have 15-20 minutes to workout, grab out mini program.  It can be mentally easier to start with a program that feels achievable!

If you think you’ll have at least an hour to workout, you may want to consider one of our full programs.  If you want general strength and conditioning, this 16-week Return to Fitness Program is our recommendation. 

If you want sport-specific programs, such as running or Olympic Weightlifting, check out our other program options!

You can also take our quiz to figure out what the best program for you may be too!

When you purchase the Full Program (or complete all payments in a payment plan), you’ll have lifetime access — including any future updates we make to the programming!

This means you can return to the program anytime in your postpartum journey, or even reuse it for future recoveries.

We do periodically review inactive accounts after about six months, which may result in temporary removal from the app. If that happens, don’t worry — we can easily reactivate your access. Just email us at info@mamastefit.com and our team will get your account reset.

It’s never too late to recover after birth!  If you are beyond 6 months postpartum AND you have done some sort of recovery program, you may want to check out our beyond postpartum programming, as it is more advanced than this program.

This program includes 4 strength workouts per week.  There are two lower body focused workouts and two upper body focused workouts.  

General week layout is:

• Monday: Squat/Deadlift
• Tuesday: Bench Press/Vertical Pull 
• Thursday: Hip Thrust/Hinge and Lunges
• Friday: Overhead Press/Rows

Each workout includes core stabilization and pelvic floor exercises, strength and stabilization training, a progression to lifting and running, and warm up/cool down mobility exercises.  If you are in our c-section specific program, it also includes scar mobilization warm ups.