2 | 2019 Postpartum Plan

To my two beautiful boys, Leo and Beckham

Thank you for being the greatest inspirations in my life.
You are my reason for striving to be the happiest, healthiest
mama I can be. I love you both beyond words.
 3 | 2019 Postpartum Plan

THANK YOU

I want to extend a big thank to the amazing women who make up the LG Team and two special women who helped
make this plan the visual beauty that it is. Christina, you’ve designed every LG program with me and I couldn’t be
prouder of this one. You embody everything an LG Sister is and I am so thankful for you. Jenn, you gave me so much
confidence as a new mom taking all these photos. They came out beautifully as always and I am grateful for you and
our friendship.

DISCLAIMER

By consuming this content and/or purchasing this product - whether obtained directly from [Link]/
LaurenGleisberg LLC/Lauren Gleisberg herself (collectively “LG”) or via a third party - you understand and agree to the
following:

You agree that you are 18 years of age or older. You understand that Lauren Gleisberg is not a physician or registered
dietician and that the Mom Plan offers health, fitness and nutritional information that is designed for educational and
general informational purposes only. Lauren Gleisberg shares guidance based on her personal experience only.

Before beginning this Mom Plan (the “Plan”) or taking any advice from LG , you agree to consult your healthcare
provider and receive approval for use of the Plan. Material in the Plan is not a substitute for medical advice, and you
should discuss all aspects of the Plan with your doctor prior to use.

Working out involve risks. You agree that you are consuming and following the content provided by LG at your free
will and assume all risks and responsibility associated with use of the Plan for yourself, children, and unborn children.
You agree to release, indemnify and hold harmless Lauren Gleisberg, Lauren Gleisberg LLC, all of its representatives,
employees, heirs, agents, and contractors from any and all responsibility with respect to any and all injuries, disability,
death or any other issues that may arise as a result of your use of the Plan.

You understand and acknowledge that you take full responsibility for your health, life, and well-being, as well as the
health, lives and well-being of your family and born and unborn children. Every person, every pregnancy, and every
post-partum experience is different, and you acknowledge that use of the Plan is not a guarantee of a healthy weight
gain, weight loss, improved fitness, healthy delivery, or recovery. You agree that Lauren Gleisberg and Lauren Gleisberg
LLC are not liable for the interpretation or use of any information provided. The use of any and all information shared is
entirely at your own risk. Further, the Plan is not intended to diagnose, treat, cure, or prevent any disease or condition.
 4 | 2019 Postpartum Plan
TABLE OF
CONTENTS

5 Welcome

6 Recovery + Healing

7 Recovery Tips That Helped Me

8 Mental Health

9 My Postpartum Baby Blues Experiences

10 Baby Blues Tips + Tricks

11 Plan Overview

12 Proper Form

13 Mama Instincts

14 Pelvic Floor + Core Plan

15 The Workouts: Phase 1

32 The Workouts: Phase 2

49 The Workouts: Phase 3

70 Congratulations

71 Where Do I Go From Here?

 5 | 2019 Postpartum Plan
WELCOME

6 Months Postpartum
Welcome to your Postpartum Fitness Plan. This program is designed to help you strengthen your body and
mind. All the tips and tricks sprinkled into this plan will help you better navigate this postpartum phase. This
plan allows you resume will help improve your overall wellbeing.

It is my hope that this plan brings you your greatest sense of self and happiness. Exercising after having a
baby is a brand new ballgame. There will be many days that don’t go as planned and there will be missed
workouts. It is okay!

This plan is about slowly rebuilding yourself from the inside out. My comprehensive plan takes a different
approach; it’s not about chasing perfection or your pre-baby body rather about creating an entirely new you.
You will get to your goals but you’ll do so in an empowering way with this plan.

I’ll take out the overwhelm of what to do so you can focus on executing the workouts and enjoying your new
baby. Take it one day at a time. Prioritize your baby first. Use fitness as a way to take time for yourself. Show
yourself love and practice patience. You’re going to do great!

You’ve got this, mama. I am here for you through every step and rep.

XO

Lauren
 6 | 2019 Postpartum Plan
RECOVERY +
HEALING

Recovery and healing is the first, essential step in your postpartum journey. I am going to leave your
recovery instructions entirely up to your healthcare provider. I learned that each mom’s birthing experience
is so different and even each mom’s pregnancies are different. My recovery with my first, Leo couldn’t have
been more different than my recovery after my second, Beckham.

My Postpartum Recovery Experiences

LEO BECKHAM
Leo was born on June 21, 2017 through an Beckham was born on February 13, 2019 though
uncomplicated, vaginal delivery. However, my an uncomplicated, vaginal delivery. My postpartum
postpartum recovery began with a few obstacles as recovery was a stark contrast from my recovery with
my body struggled to stop the bleeding. Leo.

My bleeding was far greater than what is considered Within a few hours of delivery, I was up taking
normal. I passed several, large blood clots while in unassisted steps. Each time I would use the
the hospital. At one point, my doctor even ordered bathroom by myself, I spent a few minutes doing
a blood transfusion, which I ended up not needing. basic movements like ankle rotations. Later that
I was dizzy from the blood loss. I remember a nurse day, I was holding my baby and comfortably walking
putting a band on my wrist that read “fall risk” and around my hospital room.
I was instructed to call for assistance each time I
needed to use the bathroom. Walking was painful I delivered Beckham at 4:45 AM on a Wednesday
and challenging; I only got up in the hospital when I morning and by Thursday at 2 PM, I was at home.
needed to use the bathroom. My pain was manageable and I was doing light
walking. I felt great - physically and mentally.
When I returned home from the hospital, my pain
was intense and my mobility was very limited. For Throughout that first week, I continued to feel
the first week, I walked only when I needed to and stronger and more like myself each day.
spent most of my time in bed. For the entire first
month, I continued to struggle with bleeding and
my mobility remained limited. My recovery was
definitely more of a challenge than I anticipated.
 7 | 2019 Postpartum Plan
RECOVERY TIPS
THAT HELPED ME

I used an ice pack with every other pad for the first 24-36 hours

If needed, I used ice or heat after that time period

I got on my feet as soon I comfortably and safely could

I started slight movements like ankle rotations and ankle pumps as often
as I could: standing or lying in bed

With my OB’s consent, I began kegels a week after delivery as part of the
pre-training from the Pelvic Floor + Core Plan

I didn’t overdo it; even if I thought I could walk longer or pick up, I took it easy
to allow my body to recover
 8 | 2019 Postpartum Plan
MENTAL
HEALTH

I couldn’t possibly put out a postpartum plan without including a section on what should be the most
important health focus of your postnatal journey: mental health.

What are the What is Postpartum

Baby Blues? Depression?
According to the American Pregnancy Association, The Baby Blues are very common but moms need
“most new moms experience the normal ‘Baby to watch for the warning signs of postpartum
Blues’ - a few days to two weeks of mild ups and depression.
downs, weepiness, and stress.” It’s so normal that
the same source approximates 70-80% of all new Postpartum depression also referred to as PPD
mothers experience negative emotions and mood affects 1 in 7 new moms according to the American
swings postpartum; I certainly did (more on my Pregnancy Association. PPD is primarily caused by
experiences later). the massive fluctuations in reproductive hormones
after childbirth. Other factors like a lack of sleep,
What causes the baby blues? It is thought that the inadequate nutrition, loneliness, lack of partner
hormonal changes that occur after childbirth can support, health issues, etc. can intensify PPD.
lead to the baby blues. Baby blues’ symptoms can
be experienced for a few minutes up to a few hours PPD is definitely not something any woman should
each day. It is important to keep in mind that these be ashamed of facing. In fact, taking action by
feelings should lessen and eventually disappear seeking out professional treatment is the strongest
about 2 weeks after delivery. step a mom can make for herself and her baby.

Tips to Dealing with Baby Blues Common Symptoms of PPD

• Talk with someone about your feelings • Low self-esteem
• Eat balanced meals regularly throughout • Difficulty sleeping at night (even when the
the day baby is sleeping)
• Get outside to enjoy the sunshine’s Vitamin • Big appetite changes (usually a decrease)
D and fresh air • Anger
• Seek help with things others can assist with: • Worry
cleaning, cooking, etc. • Guilt
• Be patient with yourself and understand • Feeling overwhelmed
these difficult emotions will pass • Frequent crying
• Lack of emotion
• Hopelessness

Information provided by the American Pregnancy Association

 9 | 2019 Postpartum Plan
MY POSTPARTUM
BABY BLUES
EXPERIENCES

Just like with my postnatal physical

recovery, my experiences with the baby
blues couldn’t have been more different
between my two kids. Here is a bit from
my experience with each baby and a few
tips that helped me.

LEO BECKHAM
The baby blues hit me hard after I gave birth to Leo. Beckham brought a completely different experience
Those first two weeks were a roller coaster of emotions. I compared to Leo. It began with a much less difficult
would go from feeling happy during the day to crying for postnatal recovery; I was physically able to do a lot
no reason in the afternoon and feeling an intense wave more right away. This coupled with the fact that I knew
of overwhelm in the evening. newborn care basics eliminated a lot of stress during
those early days.
In fact, the evenings were the most difficult for me.
Overwhelm and anxiety were the two main feelings I I was nervous about becoming a mom to 2 children
experienced. Everything is a learning curve with your under the age of 2 and how I would juggle it all. However,
first baby. The baby’s basics like feeding and sleeping I think it actually helped me postpartum because I was
can overwhelm a new mom, especially when you forced to keep my life running. I had to get up with Leo,
aren’t sleeping much. Anxiety was something I never get him fed and dressed and off to school. I had to make
experienced before having Leo but it was a feeling I meals for him and ensure we were spending quality time
struggled with each night those first two weeks. together. Welcoming a new baby forces you to find a new
normal. That happened much more quickly with baby
I also felt lonely. With a newborn and especially if you’re number 2.
nursing, you’re stuck at home a lot. I remember envying
my husband when he would leave even if it was for work I can recall 2 times that a wave of overwhelm hit me after
or to run errands for us. Beckham was born. It lasted no more than an hour. I
was able to talk through it with my husband and mom;
Life as a new mom after I had Leo was difficult and not as soon as I expressed it, it seemed to pass. I share that
always enjoyable. The highs were high and the lows were because even though my postpartum experience with
low. I share this because I want you to know that if you Beckham was much lighter, I still faced a few, very normal
are struggling those first few days to weeks, you are not moments of baby blues.
alone. Just be sure you know when to ask for help if you
experience the PPD warning signs I talked about on the I learned a lot from my experience with Leo. I was careful
prior page. to take note of the small tricks that helped me feel better
and I implemented those habits after I had Beckham. All
Thankfully, the baby blues passed and we found our new of those are on the following page and I hope they help
normal after having Leo. I am thankful for this experience
because it helped me better handle life after having my
second baby, Beckham.
 10 | 2019 Postpartum Plan
MY BABY BLUES
TIPS + TRICKS

MAKE THE BED

I try to make my bed every morning. This is all about
generating momentum. You accomplish one small task,
which leads to another and another. Momentum =
progress and progress is one of Tony Robbin’s most talked
about keys to happiness. I believe it too!

5 MINUTE MAKE UP ROUTINE

It sounds silly to add one more task to your list, but getting
ready each day helped me feel put together and helped
me feel I could accomplish anything. It doesn’t have to be
a complex routine. Tinted moisturizer, blush, a few swipes
of mascara and eyebrow gel was all it took for me to feel
“ready.”

GET OUTSIDE
Getting outside even for a few minutes would instantly lift my mood. Between the fresh air, sunshine and
change of scenery, this was something I needed to do daily. Plus, with both of my babies, their moods
instantly calmed whenever we would go outside. I eventually turned my outside time into walks with my
newborn and with a second child, this was some of our best quality time.

SHOWER EVERY EVENING

This was a game changer for me and something suggested by my husband. My overwhelm and anxiety
peaked before bed. Anthony would tell me, “go shower. Take your time. Breathe. Clear your mind. Relax.
You’re doing great.” I don’t know what it is about an evening shower when you’re a new mom, but it helped
alleviate stress. I will admit there were a few showers that I cried my eyes out but I always felt better after.

TALK. TALK. TALK.

The best thing I did for myself when a wave of baby blues hit was that I talked it out with someone. To be
honest, I felt silly at times saying “I don’t know why I am crying but I am crying.” As soon as I said it, however, I
would feel just a little bit better. Get your feelings out.

Please keep in mind that if the baby blues feelings last for longer than 2 weeks after delivery or if the feelings
intensify, I highly suggest you talk to a professional. Many moms experience this. It’s okay. You will get
through it.
 11 | 2019 Postpartum Plan
PLAN OVERVIEW

INSTRUCTIONS
These weighted workouts are designed to take around 30 minutes or less to complete. However, the exact
time will depend on how long it takes you to complete each movement and how long you decide to rest.

The workouts are divided into 3 phases that build in intensity and frequency. Each page contains a new
workout and there are photo demonstrations of every exercise to help demonstrate form.

It is very important that you advance to the next phase only when you feel you are ready. If you feel you
need, you can repeat a phase or a few weeks from a phase before moving on.

Equipment Needed:

2 S ets of D umbbells
E xercise B all (1 lighter, 1 heavier)

Get Mine Here! Get Mine Here & Here!

resistance band foam roller

Get Mine Here! Get Mine Here!

You may choose to substitute in additional equipment like a barbell, cable machine or any gym equipment
but above are the basics required for the workouts.
 12 | 2019 Postpartum Plan
PROPER FORM

It is always important to practice

proper form while exercising, but
it is especially important to make
this a priority postpartum. Proper
form begins with an activated core,
which isn’t exactly at its strongest
those first few months postnatal. By
beginning all exercises with a few
seconds of core activation and a
posture alignment check, we set the
foundation for proper form.

CORE ACTIVATION
Deep core activation requires proper posture and alignment. Below, I will outline the simple steps to align
your body. This is something I recommend checking throughout the day and especially during exercise.
As you return to your fitness routine, you will want to focus on aligning your body and keeping your core
properly activated during all exercises.

• Begin with your feet pointing forward

• Hold your head high and keep the chin in
• Ever so slightly pinch together your shoulder blades to open the chest
• Slightly rotate your pelvis to a neutral position (your butt should not be sticking out and your tailbone
should not be completely tucked under)
• A straight line should run from your head, through your shoulders, hips, knees and down to your feet
 13 | 2019 Postpartum Plan
mama instincts

As you will soon learn, trusting your mama instincts will help you navigate through this next chapter
of your life. You may hear a lot of outside chatter but the little voice in your head… the gut feeling
you get… that intuition… allow that to be your guiding force.

I find this to be true for my workouts as well. You know your body best, especially during
pregnancy. You can use these workouts as a guide but never let these suggestions override your
mama instincts or your health care provider’s recommendations.

In these workouts, you will see suggestions for sets, reps and rests. Those are simply suggestions.
If you’re extra tired one day, listen to your mama instincts and scale back on the sets. If you’re
noticing you get winded faster, listen to your mama instincts and rest longer. You know what I
mean!

Modifying this plan is the best thing you can do for both yourself and your baby. You will still be
experiencing all of the great benefits of exercising while pregnant. Plus, I personally feel my best
when I am trusting my mama intuition.

You’ve got this, mama…

 14 | 2019 Postpartum Plan
PELVIC FLOOR +
CORE PLAN

I cannot recommend enough combining this Postpartum Fitness Plan with the Pelvic Floor + Core Add On
Plan. The Pelvic Floor + Core Add on Plan is a 12 week, 3 days/week program with “workouts” that take about
10 minutes or less. These exercises are designed to strengthen the core and pelvic floor as well as help heal
diastasis recti.

Get the Plan!

WHY IS THIS IMPORTANT?

The core and pelvic floor work together as a system and are used in every day activities: walking, sitting,
twisting, etc. As we age and as we go through life events like pregnancy, the core and pelvic floor can
weaken, leading to symptoms like: a leaky bladder, vaginal heaviness, a physically weak core, a pouchy lower
abdomen, etc. All of those symptoms are ones I experienced after having both of my babies.

The postpartum exercises and workouts we will progress into require a solid foundation, which is the core
and pelvic floor. It is exactly why I can’t stress enough the importance of this plan.

LEARNING FROM MY OWN MISTAKES

Many women (even very physically fit women) do not address the restrengthening of their core and pelvic
floor before resuming exercise. This was my mistake after having Leo, my first child. I thought I could weight
train and slowly return to ab exercises to address these areas of concern.

My weak core and pelvic floor symptoms continued into my 3rd month postnatal and I was forced to take
a step, research all about the core and pelvic floor and create a training plan to restrengthen these areas.
I actually created this plan for myself and began it around 4 months postpartum. It didn’t take long for me
to notice subtle improvements and by the end of the program, I was able to jump rope and squat jump
without peeing myself lol. I healed my diastasis recti and strengthened my core to beyond what it was prior
to becoming pregnant.

After having Beckham, I actually began the pre-training to the Pelvic Floor + Core Plan a week or two
following delivery after receiving approval from my OB. By the time I began the weight training in this
Postpartum Fitness Plan, I already felt as though I had a solid foundation built and combined the 2 plans. I
couldn’t be happier with how these workouts helped me and I wish you the same.
 15 | 2019 Postpartum Plan
THE
WORKOUTS

Weeks 1-4
Phase 1
The first phase of the Postpartum Fitness Plan is designed to get us back to weight training. These workouts
will help us establish a strong foundation, which we will build off of in phase 2 and 3. These workouts are
short and just 3 days per week with an optional 4th workout each week.

Make this plan work best for you and your schedule by completing these 3-4 workouts when you can. For
example, you might find a Monday, Wednesday and Friday schedule works best for you. For many of us, we
may be in a phase where our schedules are completely unpredictable; try to fit in the 3-4 workouts but take
it day by day and squeeze them in when you can.

You may also add in cardio where you see fit. Finally, I arrange the workouts by number (days 1-5 for
example) so that you can pick the days of the week you decide to work out.

Upper Body
Legs
Week 1 Cardio + Stretch
Arms (optional)

Upper Body
Legs
Week 2 Cardio + Stretch
Arms (optional)

Upper Body
Legs
Week 3 Cardio + Stretch
Arms (optional)

Upper Body

Week 4 Legs
Cardio + Stretch
Arms (optional)
 WEEK 1
16 | 2019 Postpartum Plan

Day 1
Upper Body
1 2
Bent Over Rear Delt Flyes 2 15 Side Lateral raises 2 15
SETS REPS SETS REPS
ACTIVATION

3 4
upright rows 1 15 floor press 1 15
SETS REPS SETS REPS

5 6
bent over rows 1 15 bicep curls 1 15
SETS REPS SETS REPS
WORK SETS

7 8
tricep kickbacks 1 15 Flyes 1 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 1
17 | 2019 Postpartum Plan

Day 2
Legs
1 2
glute bridge 2 15 side leg raises 2 15
SETS REPS SETS REPS/SIDE
ACTIVATION

3 4
squatted walks (lateral) 1 15 squatted walks (forward) 1 15
SETS REPS/SIDE SETS REPS

5 6
wide stance squats 1 15 stiff leg deadlifts 1 15
SETS REPS SETS REPS
WORK SETS

7 8
goblet squats 1 15 squat + lateral kick 1 8
SETS REPS SETS REPS/SIDE

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 1
18 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
overhead stretch 20 SEC across the body stretch 20 SEC

3 4
butterfly stretch 20 SEC pike stretch 20 SEC
 WEEK 1
19 | 2019 Postpartum Plan

Day 4
Arms (optional)
1
20 seconds

Rest 30 seconds before moving on

overhead tricep to the next exercise.
extensions

2
20 seconds

Rest 30 seconds before moving on

shoulder to the next exercise.
press

3
20 seconds

Rest 30 seconds before moving on

bicep to the next exercise.
curls

4
20 seconds

Rest 30 seconds before moving on

hammer to the next exercise.
curls

5
20 seconds

Rest 2 minutes.
tricep Complete 3 total rounds.
kickbacks

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 2
20 | 2019 Postpartum Plan

Day 1
Upper Body
1 2
standing lat pulldowns 2 15 standing upright row + rotation 2 10
SETS REPS SETS REPS/SIDE
ACTIVATION

3 4
seated row 1 15 single arm angled rows 1 15
SETS REPS SETS REPS/SIDE

5 6
dips 1 15 incline knee push ups 1 15
SETS REPS SETS REPS
WORK SETS

7 8
floor press 1 15 superman 1 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 2
21 | 2019 Postpartum Plan

Day 2
Legs
1 2
abductors 2 15 squat 2 15
SETS REPS/SIDE SETS REPS
ACTIVATION

3 4
straight leg glute kickbacks 1 15 plie squats 1 15
SETS REPS/SIDE SETS REPS

5 6
hamstring curls 1 10 weighted hip thrusts 1 15
SETS REPS/SIDE SETS REPS
WORK SETS

7 8
static squat + reverse lunges 1 10 close stance squats 1 15
SETS REPS/SIDE SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 2
22 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: it band 1 MIN

3 4
foam roll: glutes 1 MIN foam roll: hip flexor 1 MIN
 WEEK 2
23 | 2019 Postpartum Plan

Day 4
Arms (optional)
1
20 seconds

Rest 30 seconds before moving on

arnold to the next exercise.
press

2
20 seconds

Rest 30 seconds before moving on

side to the next exercise.
punches

3
20 seconds

Rest 30 seconds before moving on

skullcrushers to the next exercise.

4
20 seconds

Rest 30 seconds before moving on

wide to the next exercise.
curls

5
20 seconds

Rest 2 minutes.
tricep Complete 3 total rounds.
rockers

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 3
24 | 2019 Postpartum Plan

Day 1
Upper Body
1 2
Bent Over Rear Delt Flyes 2 15 Side Lateral raises 2 15
SETS REPS SETS REPS
ACTIVATION

3 4
upright rows 2 15 floor press 2 15
SETS REPS SETS REPS

5 6
bent over rows 2 15 bicep curls 2 15
SETS REPS SETS REPS
WORK SETS

7 8
tricep kickbacks 2 15 Flyes 2 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 3
25 | 2019 Postpartum Plan

Day 2
Legs
1 2
glute bridge 2 15 side leg raises 2 15
SETS REPS SETS REPS/SIDE
ACTIVATION

3 4
squatted walks (lateral) 2 15 squatted walks (forward) 2 15
SETS REPS/SIDE SETS REPS

5 6
wide stance squats 2 15 stiff leg deadlifts 2 15
SETS REPS SETS REPS
WORK SETS

7 8
goblet squats 2 15 squat + lateral kick 2 8
SETS REPS SETS REPS/SIDE

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 3
26 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
overhead stretch 20 SEC across the body stretch 20 SEC

3 4
butterfly stretch 20 SEC pike stretch 20 SEC
 WEEK 3
27 | 2019 Postpartum Plan

Day 4
Arms (optional)
1
30 seconds

Rest 30 seconds before moving on

overhead tricep to the next exercise.
extensions

2
30 seconds

Rest 30 seconds before moving on

shoulder to the next exercise.
press

3
30 seconds

Rest 30 seconds before moving on

bicep to the next exercise.
curls

4
30 seconds

Rest 30 seconds before moving on

hammer to the next exercise.
curls

5
30 seconds

Rest 2 minutes.
tricep Complete 4 total rounds.
kickbacks

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 4
28 | 2019 Postpartum Plan

Day 1
Upper Body
1 2
standing lat pulldowns 2 15 standing upright row + rotation 2 10
SETS REPS SETS REPS/SIDE
ACTIVATION

3 4
seated row 2 15 single arm angled rows 2 15
SETS REPS SETS REPS/SIDE

5 6
dips 2 15 incline knee push ups 2 15
SETS REPS SETS REPS
WORK SETS

7 8
floor press 2 15 superman 2 15
SETS REPS SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 4
29 | 2019 Postpartum Plan

Day 2
Legs
1 2
abductors 2 15 squat 2 15
SETS REPS/SIDE SETS REPS
ACTIVATION

3 4
straight leg glute kickbacks 2 15 plie squats 2 15
SETS REPS/SIDE SETS REPS

5 6
hamstring curls 2 10 weighted hip thrusts 2 15
SETS REPS/SIDE SETS REPS
WORK SETS

7 8
static squat + reverse lunges 2 10 close stance squats 2 15
SETS REPS/SIDE SETS REPS

This is a 2 part workout with an activation (to warm up and isolate the targeted muscles) and

Instructions work sets (to focus on sculpting using challenging weight). Complete each exercises for the
specified number of sets and reps before moving onto the next; example: complete all the
sets and reps for exercise #1 before proceeding to exercise #2.
 WEEK 4
30 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: quadriceps 1 MIN foam roll: it band 1 MIN

3 4
foam roll: glutes 1 MIN foam roll: hip flexor 1 MIN
 WEEK 4
31 | 2019 Postpartum Plan

Day 4
Arms (optional)
1
30 seconds

Rest 30 seconds before moving on

arnold to the next exercise.
press

2
30 seconds

Rest 30 seconds before moving on

side to the next exercise.
punches

3
30 seconds

Rest 30 seconds before moving on

skullcrushers to the next exercise.

4
30 seconds

Rest 30 seconds before moving on

wide to the next exercise.
curls

5
30 seconds

Rest 2 minutes.
tricep Complete 4 total rounds.
rockers

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 32 | 2019 Postpartum Plan
THE
WORKOUTS

Weeks 5-8
Phase 2
The second phase of the Postpartum Fitness Plan progresses in intensity. The workouts are now 4 days per
week, slightly longer and a stepped up fitness intensity. The training is designed to promote lean muscle and
reduce body fat.

It is during this phase where I suggest focusing on working out consistently and reestablishing your healthy
habits. Personally, I am a morning workout person; I have to workout in the AM or it doesn’t happen. During
this phase, I try to fit my workouts into my schedule, such as during the baby’s first nap of the day. Make this
plan work for you and focus on staying consistent these workouts.

Legs + Glutes

Week 5 Arms
Cardio + Stretch
Chest + Back

Legs + Glutes

Week 6 Arms
Cardio + Stretch
Chest + Back

Legs + Glutes

Week 7 Arms
Cardio + Stretch
Chest + Back

Legs + Glutes

Week 8 Arms
Cardio + Stretch
Chest + Back
 WEEK 5
33 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
donkey kicks 10 fire hydrants 10
REPS/SIDE REPS/SIDE
(Complete 2 rounds)

+
SUPERSET

2 3
stiff leg deadlifts 2 12 back squat 2 12
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
plie toe squats 12 calf raise 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
side lunges 2 8 front squat 2 12
WEIGHT TRAINING SETS

SETS REPS/SIDE SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 5
34 | 2019 Postpartum Plan

Day 2
Arms
1 2
tricep kickbacks overhead tricep extensions
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

5 ROUNDS

5 ROUNDS
3 4
side punches shoulder Press
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

5 ROUNDS

5 ROUNDS

5 6
wide curls hammer curls
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

5 ROUNDS

5 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 5
35 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
lunge stretch 20 SEC glute stretch 20 SEC

3 4
thread the needle stretch 20 SEC childs pose stretch 20 SEC
 WEEK 5
36 | 2019 Postpartum Plan

Day 4
Chest + Back
1
20 SECONDS

Rest 30 seconds before moving on

rear delt to the next exercise.
flyes

2
20 SECONDS

Rest 30 seconds before moving on

bent over to the next exercise.
rows

3
20 SECONDS

Rest 30 seconds before moving on

pullovers to the next exercise.

4
20 SECONDS

Rest 30 seconds before moving on

floor to the next exercise.
press

5
20 SECONDS

Rest 2 minutes.
incline Complete 4 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 6
37 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
squatted walks (lateral) 15 squatted walks (forward) 15
REPS/SIDE REPS
(Complete 2 rounds)

+
SUPERSET

2 3
sumo deadlifts 2 12 wide stance squats 2 12
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
reverse hyperextensions 12 hamstring roll outs 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
reverse lunges 2 12 squat pulses 2 12
WEIGHT TRAINING SETS

SETS REPS/SIDE SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 6
38 | 2019 Postpartum Plan

Day 2
Arms
1 2
incline push ups skullcrushers
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

5 ROUNDS

5 ROUNDS
3 4
side lateral raises arnold Press
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

5 ROUNDS

5 ROUNDS

5 6
bicep curls hammer curls
( 15 sec. on | 15 sec. off )

( 15 sec. on | 15 sec. off )

5 ROUNDS

5 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 6
39 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam Roll: it band 1 MIN

3 4
foam Roll: calves 1 MIN Foam Roll: shins 1 MIN
 WEEK 6
40 | 2019 Postpartum Plan

Day 4
Chest + Back
1
20 SECONDS

Rest 30 seconds before moving on

lay down to the next exercise.
push up

2
20 SECONDS

Rest 30 seconds before moving on

flyes to the next exercise.

3
20 SECONDS

Rest 30 seconds before moving on

floor to the next exercise.
press

4
20 SECONDS/SIDE

Rest 30 seconds before moving on

single arm to the next exercise.
bench rows

5
20 SECONDS

Rest 2 minutes.
rear delt Complete 4 total rounds.
flyes

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 7
41 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
donkey kicks 15 fire hydrants 15
REPS/SIDE REPS/SIDE
(Complete 2 rounds)

+
SUPERSET

2 3
stiff leg deadlifts 2 15 back squat 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
plie toe squats 15 calf raise 20
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
side lunges 2 10 front squat 2 15
WEIGHT TRAINING SETS

SETS REPS/SIDE SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 7
42 | 2019 Postpartum Plan

Day 2
Arms
1 2
tricep kickbacks overhead tricep extensions
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS
3 4
side punches shoulder Press
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS

5 6
wide curls hammer curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 7
43 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
lunge stretch 20 SEC glute stretch 20 SEC

3 4
thread the needle stretch 20 SEC childs pose stretch 20 SEC
 WEEK 7
44 | 2019 Postpartum Plan

Day 4
Chest + Back
1
30 SECONDS

Rest 30 seconds before moving on

rear delt to the next exercise.
flyes

2
30 SECONDS

Rest 30 seconds before moving on

bent over to the next exercise.
rows

3
30 SECONDS

Rest 30 seconds before moving on

pullovers to the next exercise.

4
30 SECONDS

Rest 30 seconds before moving on

floor to the next exercise.
press

5
30 SECONDS

Rest 2 minutes.
incline Complete 5 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 8
45 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
squatted walks (lateral) 20 squatted walks (forward) 20
REPS/SIDE REPS
(Complete 2 rounds)

+
SUPERSET

2 3
sumo deadlifts 2 15 wide stance squats 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
reverse hyperextensions 15 hamstring roll outs 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
reverse lunges 2 15 squat pulses 2 15
WEIGHT TRAINING SETS

SETS REPS/SIDE SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 8
46 | 2019 Postpartum Plan

Day 2
Arms
1 2
incline push ups skullcrushers
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS
3 4
side lateral raises arnold Press
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS

5 6
bicep curls hammer curls
( 20 sec. on | 10 sec. off )

( 20 sec. on | 10 sec. off )

6 ROUNDS

6 ROUNDS

This timed workout consists of 6 exercises. You will complete each exercise for the specified

Instructions number of “on” and “off” seconds. For example: 7 Rounds of 20 seconds on, 20 seconds off
means complete 20 seconds of exercise #1 and rest for 20 seconds (=1 round). Repeat that
exercise the suggested number of rounds then move onto exercise #2.
 WEEK 8
47 | 2019 Postpartum Plan

Day 3

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: glutes 1 MIN foam Roll: it band 1 MIN

3 4
foam Roll: calves 1 MIN Foam Roll: shins 1 MIN
 WEEK 8
48 | 2019 Postpartum Plan

Day 4
Chest + Back
1
30 SECONDS

Rest 30 seconds before moving on

lay down to the next exercise.
push up

2
30 SECONDS

Rest 30 seconds before moving on

flyes to the next exercise.

3
30 SECONDS

Rest 30 seconds before moving on

floor to the next exercise.
press

4
20 SECONDS/SIDE

Rest 30 seconds before moving on

single arm to the next exercise.
bench rows

5
30 SECONDS

Rest 2 minutes.
rear delt Complete 5 total rounds.
flyes

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 49 | 2019 Postpartum Plan
THE
WORKOUTS

Weeks 9-12
Phase 3
The final phase of the Postpartum Fitness Plan is a bridge to take you from postnatal training to traditional
LG training. We further isolate muscle groups in this phase, focusing on building strength, muscle and
shedding fat. These workouts are 4 days per week with an optional 5th workout each week.

During this 3rd phase, I suggest shifting your focus to increasing your overall workout intensity. By now, you
will hopefully feel back in your workout groove. See if you can comfortably increase the weight used during
exercises and/or decreasing rest times; both of these are progressive training examples to further your
results.

Legs + Glutes
Back + Biceps
Week 9 Chest + Triceps
Cardio + Stretch
Glutes (optional)

Legs + Glutes
Back + Biceps
Week 10 Chest + Triceps
Cardio + Stretch
Shoulders + Glutes (optional)

Legs + Glutes
Back + Biceps
Week 11 Chest + Triceps
Cardio + Stretch
Glutes (optional)

Legs + Glutes
Back + Biceps
Week 12 Chest + Triceps
Cardio + Stretch
Shoulders + Glutes (optional)
 WEEK 9
50 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
glute bridge step ups glute bridge + abduction goblet squats
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
12 REPS 10 REPS/SIDE 12 REPS 12 REPS

2 3
split squats 2 12 back squats 2 12
SETS REPS/SIDE SETS REPS
WEIGHT TRAINING WORK SETS

4 5
roll downs 2 12 walking lunges 2 12
SETS REPS SETS REPS/SIDE

6
single leg pulses wide stance squats curtsy lunges squat pulses
FINISHING CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 12 REPS 8 REPS/SIDE 12 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 9
51 | 2019 Postpartum Plan

Day 2
Back + Biceps
1
Bent over rear delt flyes 12 bicep curls 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
pullover 2 15 bent over rows 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
deadlift 12 bicep curls 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
wide curls 2 15 hammer curls 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 9
52 | 2019 Postpartum Plan

Day 3
Chest + Triceps
1
20 SECONDS

Rest 15 seconds before moving on

incline to the next exercise.
push ups

2
20 SECONDS

Rest 20 seconds before moving on

tricep to the next exercise.
kickbacks

3
20 SECONDS/SIDE

Rest 30 seconds before moving on

opposite to the next exercise.
arm/leg tuck in

4
20 SECONDS

Rest 45 seconds before moving on

dips to the next exercise.

5
20 SECONDS

Rest 2 minutes.
knee Complete 5 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 9
53 | 2019 Postpartum Plan

Day 4

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
glute stretch 20 SEC pike stretch 20 SEC

3 4
across the body stretch 20 SEC overhead stretch 20 SEC
 WEEK 9
54 | 2019 Postpartum Plan

Day 5
Glutes (Optional)
1
clam raises (left) 12 clam raises (right) 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
close stance squats 12 wide stance squats 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
glute kickbacks 10 straight leg glute kickbacks 10
REPS/SIDE REPS/SIDE

+
(Complete 3 rounds)
SUPERSET 3

4
front squats 12 squat pulses 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
plie toe squats 12 tippy toe walks 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 10
55 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
donkey kicks glute bridge squat + side rotation squat pulses
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 12 REPS 5 REPS/SIDE 12 REPS

2 3
weighted hip thrusts 2 12 sumo deadlifts 2 12
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
front squats 2 12 split squats 2 12
SETS REPS SETS REPS/SIDE

6
hamstring curls fire hydrant goblet squats squat pulses
FINISHING CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 10 REPS/SIDE 12 REPS 12 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 10
56 | 2019 Postpartum Plan

Day 2
Back + Biceps
1
low to high stiff arm pull 12 standing rear delt flyes 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
single arm bench rows 2 15 rear delt flyes 2 15
WEIGHT TRAINING SETS

SETS REPS/SIDE SETS REPS

4
standing lat pulldowns 12 bicep curls 12
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
wide curls 2 15 bicep curls 2 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 10
57 | 2019 Postpartum Plan

Day 3
Chest + Triceps
1
20 SECONDS

Rest 15 seconds before moving on

floor to the next exercise.
press

2
20 SECONDS

overhead Rest 20 seconds before moving on

to the next exercise.
tricep
extensions

3
20 SECONDS

Rest 30 seconds before moving on

flyes to the next exercise.

4
20 SECONDS

Rest 45 seconds before moving on

knee to the next exercise.
push ups

5
20 SECONDS 1 2

Rest 2 minutes.
modified Complete 5 total rounds.
3 4
burpee

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 10
58 | 2019 Postpartum Plan

Day 4

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: hip flexor 1 MIN foam roll: it band 1 MIN

3 4
foam roll: glutes 1 MIN foam roll: quadriceps 1 MIN
 WEEK 10
59 | 2019 Postpartum Plan

Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 12 arnold press 12
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
squat + front raise 12 reverse lunges 8
REPS REPS/SIDE

+
(Complete 3 rounds)
SUPERSET 2

3
squat to press 12 walking lunges 8
REPS REPS/SIDE

+
(Complete 3 rounds)
SUPERSET 3

4
glute kickbacks 10 wide stance squats 12
REPS/SIDE REPS

+
(Complete 3 rounds)
SUPERSET 4

5
squatted walks (right) 15 squatted walks (left) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 WEEK 11
60 | 2019 Postpartum Plan

Day 1
Legs + Glutes
1
glute bridge step ups glute bridge + abduction goblet squats
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
15 REPS 10 REPS/SIDE 15 REPS 15 REPS

2 3
split squats 3 12 back squats 3 12
SETS REPS/SIDE SETS REPS
WEIGHT TRAINING WORK SETS

4 5
roll downs 3 12 walking lunges 3 12
SETS REPS SETS REPS/SIDE

6
single leg pulses wide stance squats curtsy lunges squat pulses
FINISHING CIRCUIT
(Complete 1 round)

+ + +
10 REPS/SIDE 15 REPS 10 REPS/SIDE 15 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
 WEEK 11
61 | 2019 Postpartum Plan

Day 2
Back + Biceps
1
Bent over rear delt flyes 15 bicep curls 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
pullover 3 15 bent over rows 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

4
deadlift 15 bicep curls 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
wide curls 3 15 hammer curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
 WEEK 11
62 | 2019 Postpartum Plan

Day 3
Chest + Triceps
1
30 SECONDS

Rest 15 seconds before moving on

incline to the next exercise.
push ups

2
30 SECONDS

Rest 20 seconds before moving on

tricep to the next exercise.
kickbacks

3
20 SECONDS/SIDE

Rest 30 seconds before moving on

opposite to the next exercise.
arm/leg tuck in

4
30 SECONDS

Rest 45 seconds before moving on

dips to the next exercise.

5
30 SECONDS

Rest 2 minutes.
knee Complete 5 total rounds.
push ups

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
 WEEK 11
63 | 2019 Postpartum Plan

Day 4

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Hold each stretch for 20 seconds and complete 2 rounds of stretching.

1 2
glute stretch 20 SEC pike stretch 20 SEC

3 4
across the body stretch 20 SEC overhead stretch 20 SEC
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Day 5
Glutes (Optional)
1
clam raises (left) 15 clam raises (right) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
close stance squats 15 wide stance squats 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 2

3
glute kickbacks 10 straight leg glute kickbacks 10
REPS/SIDE REPS/SIDE

+
(Complete 3 rounds)
SUPERSET 3

4
front squats 15 squat pulses 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 4

5
plie toe squats 15 tippy toe walks 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
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Day 1
Legs + Glutes
1
donkey kicks glute bridge squat + side rotation squat pulses
ACTIVATION CIRCUIT
(Complete 1 round)

+ + +
15 REPS/SIDE 15 REPS 8 REPS/SIDE 15 REPS

2 3
weighted hip thrusts 3 12 sumo deadlifts 3 12
SETS REPS SETS REPS
WEIGHT TRAINING WORK SETS

4 5
front squats 3 12 split squats 3 12
SETS REPS SETS REPS/SIDE

6
hamstring curls fire hydrant goblet squats squat pulses
FINISHING CIRCUIT
(Complete 1 round)

+ + +
15 REPS/SIDE 15 REPS/SIDE 15 REPS 15 REPS

This is a 3 part workout with an activation circuit (to warm up and isolate the targeted
muscles), work sets (to focus on sculpting using challenging weight), and a finishing circuit
Instructions (to burn out the muscles). Both circuits consist of 4 exercises that should be completed in
sequence with little to no rest in between. The weight training work sets are to be completed
individually for the specified number of sets and reps before moving onto the next exercise.
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Day 2
Back + Biceps
1
low to high stiff arm pull 15 standing rear delt flyes 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

2 3
single arm bench rows 3 15 rear delt flyes 3 15
WEIGHT TRAINING SETS

SETS REPS/SIDE SETS REPS

4
standing lat pulldowns 15 bicep curls 15
REPS REPS
(Complete 2 rounds)

+
SUPERSET

5 6
wide curls 3 15 bicep curls 3 15
WEIGHT TRAINING SETS

SETS REPS SETS REPS

This workout contains both supersets and sets/reps. A superset is when you complete 2

Instructions exercises back to back with no rest; example: complete the 2 movements in superset #1, rest
and repeat before moving onto the sets/reps of #2. For the weight training sets, complete the
specified number of sets and reps before moving on.
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Day 3
Chest + Triceps
1
30 SECONDS

Rest 15 seconds before moving on

floor to the next exercise.
press

2
30 SECONDS

overhead Rest 20 seconds before moving on

to the next exercise.
tricep
extensions

3
30 SECONDS

Rest 30 seconds before moving on

flyes to the next exercise.

4
30 SECONDS

Rest 45 seconds before moving on

knee to the next exercise.
push ups

5
30 SECONDS 1 2

Rest 2 minutes.
modified Complete 5 total rounds.
3 4
burpee

This circuit workout consists of 5 exercises that are to be completed in sequence. Begin with

Instructions exercise #1 and complete for the specified amount of time. Rest for the suggested amount of
time (or adjust to your fitness level). Then, move onto exercise #2 and so on. After exercise #5,
rest for 2 minutes and repeat for the suggested number of rounds.
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Day 4

CARDIO
30 minutes of walking or other steady
state cardio of choice (elliptical, biking,
swimming, etc.)
Complete the cardio for the suggested amount of
time. Before or after the cardio, proceed through
the stretching or foam rolling.

STRETCHES
Complete 1 minute of foam rolling for each movement and complete 2 rounds.

1 2
foam roll: hip flexor 1 MIN foam roll: it band 1 MIN

3 4
foam roll: glutes 1 MIN foam roll: quadriceps 1 MIN
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Day 5
Shoulders + Glutes (Optional)
1
side lateral raises 15 arnold press 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 1

2
squat + front raise 15 reverse lunges 10
REPS REPS/SIDE

+
(Complete 3 rounds)
SUPERSET 2

3
squat to press 15 walking lunges 10
REPS REPS/SIDE

+
(Complete 3 rounds)
SUPERSET 3

4
glute kickbacks 15 wide stance squats 15
REPS/SIDE REPS

+
(Complete 3 rounds)
SUPERSET 4

5
squatted walks (right) 15 squatted walks (left) 15
REPS REPS

+
(Complete 3 rounds)
SUPERSET 5

This workout consists of 5 supersets. A superset is when you complete 2 exercises back to back
Instructions with no rest; example: complete the 2 movements in superset #1, rest and repeat the specified
number of rounds before moving onto superset #2. Follow this format for all 5 supersets.
 70 | 2019 Postpartum Plan
congratulations

Congratulations on completing this postpartum fitness plan. I am grateful you trust in me

to help get you started on your journey after baby. This is a challenging yet beautiful time in
life. Continue to show yourself love and patience. Prioritize your time with your baby. I have
no doubt you will reach every goal you set and create the ultimate version of yourself. I will
continue to be here for you every step and rep of the way.

XO

Lauren
 71 | 2019 Postpartum Plan
WHERE DO I
GO FROM HERE?

After completing this postpartum fitness plan, you may be wondering what workout plan to follow next. I
have a recommendation based on what helped thrust me to my goals and see great results.

After I completed the postpartum fitness plan and pelvic floor and core plan, I completed these 2 programs
next:

W eight T raining P lan 3 . 0 3 0 x 3 0 F at L oss S hred

This was the perfect next program for me after the After the Weight Training Plan 3.0, I followed 30x30
postpartum fitness plan because the workouts were a which was the ultimate switch up training plan. This is an
traditional weight training style, allowing me to focus on intense style of training consisting of HIIT, LISS, weights,
achieving more muscle. There is also cardio sprinkled in plyometrics, body weight resistance and more in a unique
(in circuit format), which helped me to continue shedding workout format.
body fat. Finally, these workouts are just 30 minutes,
which was the time commitment I was
looking for. 30 x 30 Fat Loss Shred

Home Version Gym Version

Also, I continued to use the Pelvic Floor & Core program and will do so indefinitely. I stick to the 3 workouts
per week. I follow phases 2 through 3 and continue to repeat. A muscle that is not being exercised will
weaken over time, so I plan on using this plan and these exercises forever.

To conclude, the sequence of the Weight Training Plan 3.0 followed by 30x30 with the Pelvic Floor and Core
sprinkled in is what I highly recommend.

Keep in Touch
The greatest part of any LG plan is the community
that comes along with it. I love chatting with you,
so please feel free to email me. I would love to
know what you thought of this plan and how you’re
doing.

Email Me Here
Find me on Instagram

Here & Here!