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Protected: Postpartum Early Recovery Program

Per day:30 minutes or less Duration:4 Weeks Type:Postpartum Equipment:2 Light dumbbells, 1 mini loop resistance band (optional)
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Protected: Postpartum Early Recovery Program

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Day: Monday
WEEK 1

Upper Body 1

10 min
postpartum exercise for back pain

Core 1

5 min
Day: Tuesday
WEEK 1
resistance band lunge

Lower Body 1

9 min

Cardio 1

8 min
Day: Wednesday
WEEK 1

Core 2

12 min

Mobility

10 min
Day: Thursday
WEEK 1

Upper Body 2

9 min

Lower Body 2

12 min
Day: Friday
WEEK 1

Cardio 2

13 min
Day: Saturday
WEEK 1

Upper Body 1

10 min

Lower Body 1

9 min

Core 1

5 min
Day: Sunday
WEEK 1

REST

Day: Monday
WEEK 2

Upper Body 2

9 min

Lower Body 2

12 min
Day: Tuesday
WEEK 2

Cardio 2

13 min
postpartum exercise for back pain

Core 2

13 min
Day: Wednesday
WEEK 2

Upper Body 3

10 min

Lower Body 3

13 min
Day: Thursday
WEEK 2
postpartum exercise for back pain

Core 3

10 min

Mobility

10 min
Day: Friday
WEEK 2

Upper Body 2

12 min

Cardio 3

12 min
Day: Saturday
WEEK 2

Lower Body 2

12 min

Core 3

10 min
Day: Sunday
WEEK 2

REST

Day: Monday
WEEK 3

Upper Body 1

10 min

Upper Body 2

13 min
postpartum exercise for back pain

Core 1

5 min
Day: Tuesday
WEEK 3

Lower Body 1

9 min

Lower Body 2

12 min
postpartum exercise for back pain

Core 1

5 min
Day: Wednesday
WEEK 3

Cardio 1

8 min

Cardio 2

13 min
Day: Thursday
WEEK 3

Upper Body 3

10 min
postpartum exercise for back pain

Core 2

13 min
Day: Friday
WEEK 3

Lower Body 3

13 min

Mobility

10 min
Day: Saturday
WEEK 3

Cardio 3

12 min
postpartum exercise for back pain

Core 3

10 min
Day: Sunday
WEEK 3

REST

Day: Monday
WEEK 4

Upper Body 2

9 min

Upper Body 3

10 min
postpartum exercise for back pain

Core 1

5 min
Day: Tuesday
WEEK 4

Lower Body 2

12 min

Lower Body 3

13 min
postpartum exercise for back pain

Core 2

13 min
Day: Wednesday
WEEK 4

Cardio 3

12 min
postpartum exercise for back pain

Core 3

10 min
Day: Thursday
WEEK 4

Mobility

10 min
Day: Friday
WEEK 4

Upper Body 4

12 min
postpartum exercise for back pain

Core 4

9 min
Day: Saturday
WEEK 4

Cardio 4

24 min
Day: Sunday
WEEK 4

Upper Body 4

12 min

Lower Body 4

11 min
postpartum exercise for back pain

Core 4

9 min

FAQs

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When can I start this program?

I recommend this program to be used as an introductory back into fitness. After recovery and clearance by your physician, join me for this 4-week program to ease back into a regular fitness routine. Listen to your body, and if the program is too intense then stop, wait, consult your physician before starting again. Results are not guaranteed and may vary between each person. Participate at your own risk.

Do I need equipment or gym access?

You do not need gym access, just a yoga mat size area that is large enough to watch the videos while you follow along. You do not need equipment but 2 light dumbbells (5lb. each or less) and/or 1-2 mini loop resistance bands are recommended.

How does this work?

Once I give you access upon purchase, each week will have a Monday-Sunday format laid out with a link to the workouts prescribed for each day.

What can I expect from this program?

Starting with just bodyweight workouts that will gradually utilize light weights and/or resistance bands. Throughout the program we will maintain a focus of relaying the foundation of core strength and posture integrity. We will also be gradually improving cardiovascular endurance as well as general full body muscular endurance. That way you will reactivate your muscles in proper movement patterns as you improve your conditioning in a controlled and gradual pace. My goal is to improve your early postpartum conditioning in a way that helps you to maintain form integrity when you do return to higher intensity exercise. Otherwise to minimize bad habits and poor exercise technique for when you return to your previous exercise routine.