Postpartum Workout
Plans

The biggest difference between the two program is the workout length!

The full-length workouts are 45-75 minutes in length, and require a little bit more equipment. 

The mini-length workouts are 15-20 minutes and designed for a busy schedule and to do at home.

The mini program is the first 6-weeks of the full program spread out over 12 weeks.  

• Dumbbells & Kettlebells
• Barbell with Bumper plates is optional but recommended for the full program
• Long resistance band with attachment point (Door anchors are a great home option!)

• Glute Mini Band
• Step Up Surface
• Pilates Ball
• Yoga Block

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

For the full program, workouts last around 30-75 minutes.  There are options to shorten the workouts on days you are busy or low on energy.  If you find that you normally have around an hour to workout, then the full length program is a great option!

For the mini program, workouts last around 15-20 minutes. If you regularly have a limited amount of time to workout, the mini program is a great option for you.

The full and mini strength program are delivered via the Teambuildr app. The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace.  This is a traditional workout delivery format.  You may find the first week or so of doing the program takes a little longer as you learn our exercises.  But once you are more familiar your workout length should decrease!

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

This workout program is best for those who prefer to workout at their own pace. Typically, this will be those who enjoy working out in a gym setting, but this program can be done at home.

If you prefer to follow a video as you workout, we would recommend our postpartum on-demand workout program.

You maintain lifetime of the program access to the workouts!  As long as the program exists, you have access!  Workout throughout this postpartum and future ones! 

After starting the program, we will review your activity status in the app at around six months.  If you are inactive in the app (no workouts in the past 7 days), we will temporarily deactivate your app access.  However, we can reinstate accounts at any time!

It is never too late to start recovering after birth! We have had clients who were years postpartum find benefit from our programs.

If you have already done a rehab-focused program and are over 6 months postpartum, we would recommend our beyond postpartum 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:

• Day 1: Squat/Deadlift
• Day 2: Bench Press/Vertical Pull
• Day 3: Hip Thrust/Hinge and Lunges
• Day 4: Overhead Press/Rows

Each workout includes pelvic stability exercises, pelvic floor exercises, and postpartum recovery exercises.  Plus every workouts starts with a core stabilization warm  up to help you reconnect with your core and pelvic floor.