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30 Day Postnatal Build Your Own Program
1.17 MB
30 Day Postnatal Build Your Own Program
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699 KB30 Day Postnatal Program
699 KB
30 Day Postnatal Program
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6 Minute Early Postnatal Core Rehab Workout
Equipment needed:
-None -
Rep-Based Postnatal Pelvic Floor and Deep Core Rehab Workout
Equipment needed:
-None -
10 Minute Postnatal Core Rehab Workout (1)
Equipment needed:
-None -
10 Minute Postnatal Core Rehab Workout (2)
Equipment needed:
-9 in pilates ball or pillow -
15 Minute Cool Down and Calm Down: Third Trimester
Equipment needed:
-No equipment
-Pillow or yoga block option -
15 Minute Cool Down & Calm Down: 2nd Trimester
Equipment needed:
-No equipment
-Yoga block/pillow option -
15 Minute Prenatal Cool Down & Calm Down : 1st Trimester
Equipment needed:
-No equipment
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8 Minute Timed Pre/Postnatal Core Rehab Workout (Great for C-section Mamas)
Equipment needed:
-No equipment needed
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20 Minute Postnatal Full-Body Stretch and Guided Meditation (1)
Equipment needed
-Yoga block/Pillows -
12 Minute Timed Pre/Postnatal Core Rehab Workout
Equipment needed:
-Foam roller
-Resistance band -
Rep-Based Pre/Postnatal Core Connection and Rehab Workout (1)
Equipment needed:
-Long resistance band + something to hook it on
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20 Minute Full Body Stretch and Guided Meditation (2)
Equipment needed:
-None -
13 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-None -
Rep-Based Pre/Postnatal Core Connection and Rehab Workout (2)
Equipment needed:
-9 in Pilates ball or pillow option -
Rep-Based Postnatal Full-Body Strength Workout (1)
Equipment needed:
-9 in pilates ball or pillow
-Long resistance band + something to hook it on
-Light dumbbells -
15 Minute Postnatal Full Body Foam Roll and Guided Meditation
Equipment needed:
-Foam Roller
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Rep-Based Postnatal Full-Body Strength Workout (2)
Equipment needed:
-Bench or chair
-Light to medium dumbbells
-9 in pilates ball
-Long resistance band
-Long resistance band with hook -
30 Minute Timed Postnatal Full-Body Strength Workout
Equipment needed:
-Long resistance band
-Foam roller option
-Medium dumbbell
-9 in pilates ball
-Light mini band -
40 Minute Timed Postnatal Full-Body Strength Workout
Equipment needed:
-Medium/Heavy Dumbbell or Kettlebell
-9 in pilates ball or pillow option
-Long resistance band
-Medium dumbbells -
6 Minute Full Body Relaxation and Meditation Moment
Equipment needed:
-No equipment -
35 Minute Timed Low Impact Cardio + Core Workout
Equipment needed:
-Light/Medium Dumbbells
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25 Minute Postnatal Low Impact Cardio Workout
Equipment needed:
-Light/Medium dumbbells
-Bench/Wall
