Week Four: Move

Are you ready?

Your Week 4 Workout builds on the functional training we did last week, where we focused on moving from a seated position to standing. Well this week we're getting down on the floor...and then back up again!

That's something mamas do A LOT. This week's workout is an important opportunity to make sure we're using strategies which re-strengthen our bodies rather than just putting more pressure on it.



MOVE: Strength

Glutes, Hips, Core...Oh my!

Oh and some serious upper body as well...

Okay so basically this is a FULL body workout for you. And it's a good one!

Like we said in the Week 3 workout, we want to start integrating the movements from our workouts into our daily life. Try to be aware of your posture, alignment, core engagement and breathing while you're doing daily tasks this week, like getting up off the floor after playing with your little one.

We know you'll love the functional aspect of this work out but don't be fooled -- this one will get you sweating!

Week Four: Strength

Get Ready

You will need:

  • a yoga mat

  • 2 cans or light dumbbells

Total time: about 30 minutes

Week 4 Strength Workout PDF

Jump to:


MOVE: Mobility

This weekโ€™s movements really combine mobility in the hip joint with hip support and stability. So basically, youโ€™re going to feel ALL the feels in and around the hip!

This is the perfect, short flowing practice to get you feeling strong yet supple at the same time. Get your spine moving, stretch out those sore, tired legs AND feel those glutes and hips working for you. All in under 15 minutes!

Get Ready

You will need:

  • a yoga mat

  • a blanket

Total time: about 12 minutes

Week 4 Mobility Workout 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.

๐Ÿ‘‰๐Ÿฝ If you are in early postpartum or just getting started back to exercise after a long hiatus, we recommend you focus on walking.

๐Ÿ‘‰๐Ÿพ 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 set of stairs

  • a phone or watch to set your timer

Week 4 Cardio Booster PDF

Jump to: