It’s easy to get overwhelmed with choosing which Postpartum Fitness would best fit your recovery needs! Let’s break down each of the programs to help you better decide which program is the best fit for you!
MamasteFit Postpartum Fitness Programs
When deciding which program is the best for your recovery, the first question to ask is:
- Do you want to follow a video as you workout or do you want to use an app to workout?
If you prefer to follow a video as you workout, our on-demand postnatal program could be a great option!
If you prefer to use an app as a list of exercises (traditional format), our 16-Week Postpartum Fitness Programs may be a great option! We have several options depending on if you had a c-section or are looking for a sport-specific program, such as return to running.
Postnatal On-Demand Programs
This program is a great option if:
- You want to follow a video as you workout at the same time
- Prefer to workout at home
- Unfamiliar with exercises and want some verbal cueing as you do exercises
- Option to add on teambuildr access for the final 10 weeks after completing the program.
If you prefer to follow a video as you work out at the same time, our postnatal on-demand program may be the best fit for you!
In our on-demand programs, the workouts are delivered in a pre-recorded video that you can follow along with as you work out at the same time! Follow the same programming that we offer in the Teambuildr app in an easier-to-follow format!
This format is best for clients who prefer to watch a video and may be less familiar with exercising.
Workouts are 30-40 minutes long, broken up into 3 sections to provide ample opportunity for rest and pacing yourself throughout your prenatal workout.
Preview Postnatal On-Demand Workout
6-Week On Demand Program
$115
This includes:
- 6-Week Return to Foundations On-Demand Program
return to fitness bundle
$225
This bundle includes:
- 6-Week Return to Foundations On-Demand Program
- Week 7-16 Postpartum Return to Fitness in the Teambuildr App
return to running bundle
$225
This bundle includes:
- 6-Week Return to Foundations On-Demand Program
- 10-Week Return to Running Program in the Teambuildr App
Teambuildr App Programs
If you prefer to work out at your own pace, our postpartum fitness programs in the Teambuildr app may be a better fit! The Teambuildr app delivers workouts as a list of exercises with demo and breakdown videos, but you do NOT follow the videos as you workout at the same time.
We recommend the app for those who are more familiar with working out and prefer a more traditional delivery of programming.
Let’s explore our Teambuildr app programs!
16-Week Postpartum Return to Fitness Program
This program is a great option if:
- You want general strength and conditioning program, and not looking for a sport-specific program.
- You want to return to lifting weights
- You want to workout at home OR at the gym (there are two variations of this program)
The 16-Week Postpartum Return to Fitness Program supports your return to sport and exercise after birth! Our program is designed to enhance your healing from diastasis, pelvic floor issues, and support reconnection after your pregnancy and birth.
Our athletes report that they feel more connected with their core and stronger than pre-pregnancy with our programs!
Our 16-Week program is delivered in a traditional format as a list of exercises with demo videos in the Teambuildr app.
We have supported elite level athletes in their return to sport, such as Kristin Pope, Team USA Olympic Weightlifter and Professional Bodybuilder, and Sarah Rowe, WWE Professional Wrestler.
Programming Preview
16-Week C-Section Recovery Program
This program is a great option if:
- You had a c-section and are looking to rehab from birth
- You are looking for general strength and conditioning training
- You want to workout either at home or at the gym (two variations available of this program)
If you have had a cesarean birth, we support you too!! After working with numerous c-section clients, we realized that we needed a specific program to support core reconnection after birth.
We developed this fitness program and scar mobilization course with a physical therapist, Casey Backus, a two-time c-section mom. Our in-person c-section athletes have tested this course and refined it based on the guidance from PTs and our clients to support your healing after birth!
Our 16-Week C-Section Specific Program is delivered in a traditional format as a list of exercises with demo videos in the Teambuildr app.
Sport-Specific Postnatal Return to Sport Programs
If you have specific fitness goals, we have some programs for you:
- Running
- Olympic Weightlifting
- Military/First Responder (Discounted 20% off as a thank you)
16-Week Postpartum Return to Running Program
This program may be a great option if:
- You want to return to running, but also want some strength training
Our sport-specific programs are designed to support a return to your desired sport!
Our return to running program was developed in 2017, and has been refined every year since!
This program incorporates strength training, plyometric drills, and a gradual return to running.
16-Week Postpartum Return to Olympic Weightlifting Program
This program may be a great option if:
- You are a CrossFit athlete or Olympic Weightlifter
- You want to return to Olympic Weightlifting such as Clean & Jerk and the Snatch
- You want to use an e-book to workout (option to add on Teambuildr app access)
If you want to return to Olympic Weightlifting or CrossFit athlete, our Postpartum Return to Olympic Weightlifting program may be a good fit for you!
We developed this program with Team USA Olympic Weightlifter, Kristen Pope, to help you return to the clean & jerk and snatch Olympic lifts.
16-Week Postpartum Return to Duty: Military & First Responder
This program may be a great option if:
- You are a military service member or first responder
- You want a program focused on strength and conditioning + power
Our postpartum return to duty program includes our 6-week return to foundations program but has more added into the first six weeks and beyond to support the demands of a military or first responder career.
Weeks 7-16 of our postpartum return to duty program include strength and conditioning and an emphasis on power as it relates to the demands of this career.
This program is offered at 20% off as a thank you for your service! Gina and Roxanne are both Army veterans and are passionate about supporting the military community as they navigate their pregnancies and postpartum period.
Return to duty as a military service member or first responder with our 16-week program! This program incorporates strength and conditioning plus an emphasis on power to support a return to duty. This program is discounted at 20% off as a thank you for your service!
- 16-Week Program, 64 Training Days
- Lifetime Access of E-Course
- Teambuildr App Access