Week Three: Move

Are you ready?

It’s time to get up off the mat and start working on your feet, mama!

This week's workouts are all about synching your core muscles with big muscle movements. This connection, both physical and mental, encourages our whole body to work together and re-trains new movement patterns, rather than overusing the stronger muscles and letting the smaller, weaker muscles off the hook.



MOVE: Strength

It’s time to get up on our feet, mamas! Week by week, we’re rebuilding your core muscles from the ground up. This week, we’ll integrate core activation into seated and standing exercises.

We’re trading in the yoga mat for a chair that supports you as you begin the foundational work for traditional strength exercises like squats and pushups. Today’s workout is the longest of the week, as we work on longer sets and building endurance. Get ready to feel the burn!

Week Three: Strength

Get Ready

You will need:

  • a sturdy kitchen chair

  • a throw cushion or rolled beach towel

Total time: about 30 minutes.

Week 3 Strength Workout PDF

Jump to:


MOVE: Mobility

Hip mobility is another important part of core and glute strength. We want to create balance around the pelvis which means hip and glute muscles that aren’t overly stiff and tense, which may contribute to overly tense pelvic floor muscles.

This workout ties it all together with the perfect blend of feel good strength and mobility exercises. Get ready to feel warm and fuzzy and ready to take on your day!

Week Three: Mobility

Get Ready

You will need:

  • a sturdy kitchen chair

Total time: about 15 minutes.

Week 3 Mobility PDF

Jump to:


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 wall with enough space to kick your legs and swing your arms

  • a phone or watch to set your timer

Total time: 10 minutes

Week 3 Cardio Booster PDF

Jump to: