Week One: Move


Hey mama,

Welcome to your very first week of workouts. Hooray!

This week’s focus is mobilizing and moving those tired, stiff mama muscles. You’ll also get acquainted to our Mama Reset weekly schedule and begin building the habit of regular exercise.

 

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MOVE: Strength

Most of us spend our days hunched over a desk, a little one, or even a kitchen counter or other task. Rarely do we move our upper bodies in all the ways they are designed.

You'll be surprised how challenging it can be simply to MOVE your body, without weights or gadgets, in a full range of motion and with good form.


Get Ready

You will need:

  • a yoga mat

  • a towel or small blanket

  • a wall.

Total time: about 20 minutes.

Week 1 Strength Workout PDF


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MOVE: Mobility

Consider this day 2 workout like the icing on the cake. The strength training cake, that is. The 21st century way to stay flexible is mostly through “mobility” work rather than old-school static stretching, though we do like a good stretch here and there too. Research shows us that mobilizing our stiff joints and muscles means we can be more powerful and pain free, plus it just feels great.

Get ready to feel warm and fuzzy and ready to take on your day!


Week One: Mobility

Get Ready

You will need:

  • a yoga mat

  • a towel or small blanket

  • a wall.

Total time: about 20 minutes.

Week 1 Mobility PDF


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MOVE: Cardio

Strength and mobility is SUPER important, but big flowing movements and longer spurts are also key to your overall conditioning.

👉🏽 If you are in early postpartum or just getting started back to exercise after a long hiatus, we recommend you focus on walking.

👉🏾 If you've already been exercising and feel ready for a bit more intensity, the weekly Cardio Booster will kick your non-strength days up to a new level!

Feel free to modify moves that don't feel great, shorten the workout, or even combine the Cardio Booster with a short walk to get the best of both worlds.

Save this image to your phone, or download and print the PDF below.

Aim to complete the Cardio Booster twice this week if you are using it instead of (or in addition to) walking.


Get Ready

You will need:

  • a hallway, corridor or length of room or yard to travel

  • a phone or watch to set your timer

Total time: about 10 minutes.

Week 1 Cardio Booster PDF


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