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Start This Plan

STRONG(ASS)MOM

10 weeks / 3 phase + cardio / 3-5 days/week

Start This Plan

STRONG(ASS)MOM

10 weeks / 3 phase + cardio / 3-5 days/week

STRONG(ASS)MOM

10 weeks / 3 phase + cardio / 3-5 days/week

Workout Goals

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

FULL BOD CORE REHAB (1)

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Each movement here can be continuously modified for you mamma! <3

Login into BFIT portal on web browser: www.train.desbfittraining.com - this is where you can find the added ebook and app tutorial ebook.
(also please read the description for each movement for extra tips!)

The difficulty of the workout is up to you challenging yourself properly as you recover with weights, time under tension, and keeping good form.

If you are not an experienced and this is a first program for you, please modify the workouts even more as you need by modifying exercises, decreasing the amount of sets, or decreasing the amount of exercises total. Don't feel guilty! You can work up to it!

Swipe right to delete an exercise, click the add button in the upper right hand corner, choose what exercise you want to add and adjust it in the program.

These workouts are blueprints to follow and it's okay to change it!

p.s. sets and rounds are the same thing. please do not multiply them!! only do the amount of sets that is has when you click on the exercise and has a spot to put your weight/time.

	Exercise	Sets	Distance	Reps	Weight	Rest
	DB Glute Bridge Hamstrings / Beginner	DB Glute Bridge 3 sets, 10-12 reps, 00:45 rest	3		10-12	--	00:45	SUPER SET 1 -- 3 rds
	Glute Bridge with Block Groin / Beginner	Glute Bridge with Block 3 sets, 10-12 reps, 00:45 rest	3		10-12	--	00:45	alternate
Here we would LOVE for you to place a yoga block or a small Pilates ball in between your legs to hold, you can still add a DB if wanted. Using the block or ball will help strengthen that pelvic floor! If you have lower weights and want to add more reps, you can go up to 20 each set.
	Bent Knee to Hip Raise Core / Beginner	Bent Knee to Hip Raise 3 sets, 10-20 reps, 01:00 rest	3		10-20	--	01:00	SUPER SET 1 -- 3 rds
	Heel Taps Abs / Beginner	Heel Taps 3 sets, 10-20 reps, 01:00 rest	3		10-20	--	01:00	easier
This WILL be done with BENT knees - NOT straight leg, here we are going more for a stable core, postpartum, you will not be here yet and that is OKAY! If hips cannot be raised comfortably, start slow with more of a heel tap and bird dog position.
	Elevated Heel Goblet Squats Quads / Beginner	Elevated Heel Goblet Squats 3 sets, 10-12 reps, 00:45 rest	3		10-12	--	00:45	TRISET 2 -- 3 rds
	Squat Heel Lift Quads / Very Easy	Squat Heel Lift 3 sets, 10-20 reps, 00:45 rest	3		10-20	--	00:45	easier
Keep your chest upright and maintain a braced position, using this front rack position will stabilize your core more. It is important that if you need to complete this body weight, to do so! The elevated heel will add more quad emphasis.
	Curl to Arnold Press Shoulders / Intermediate	Curl to Arnold Press 3 sets, 12-15 reps, 00:30 rest	3		12-15	--	00:30	TRISET 2 -- 3 rds
	Banded Curl To Press Biceps / Intermediate	Banded Curl To Press 3 sets, 12-15 reps, 00:30 rest	3		12-15	--	00:30	alternate
You can do this seated, standing, or kneeling. Kneeling can promote more core emphasis, just keep your pelvis tilted, and core tight! Time to get those arms back to work.
	Modified Side Abductor Glutes / Intermediate	Modified Side Abductor 3 sets, 10-12 reps, 00:45 rest	3		10-12	--	00:45	TRISET 2 -- 3 rds
These will be ideal to tighten that core back in a brace and also you can add a band if wanted - a great way to also get the glutes on fire!
	Deadbugs (on all fours) Abs / Beginner	Deadbugs (on all fours) 2 sets, 12 reps00:00:00,00:00:00, 01:00 rest	2	00:00:00,00:00:00	12	--	01:00	TRISET 3 -- 2 rds
	Lying Dead Bug Abs / Beginner	Lying Dead Bug 2 sets, 12 reps, --:-- rest	2		12		--:--	easier
Perform 12 each side, for 24 total! If you need to start on a smaller scale and only for 10 reps or less, that is okay too!
	Push-Ups (included modifications) Chest / Beginner	Push-Ups (included modifications) 2 sets, 10-15 reps, 00:45 rest	2	--:--:--	10-15	--	00:45	TRISET 3 -- 2 rds
	Incline Pec Flye Chest / Beginner	Incline Pec Flye 2 sets, 15 reps, 00:45 rest	2		15	--	00:45	easier
I would suggest starting here on the knees - this can help you keep a stable core and build back the strength there instead of in a typical plank position overstretching the abdominals. BREAST FEEDING MAMMAS - feel free to opt out for the modified movement if this is hard on the tatas!
	Bear Crawl Climber Abs / Intermediate	Bear Crawl Climber 2 sets, 00:00:30, 01:00 rest	2	00:00:30	--		01:00	TRISET 3 -- 2 rds
You can most definitely do the climber - however, to modify DOWN, please just hold the bear plank position. Table top for core, nice and tight, rest as needed! Perform for 30 seconds and record your reps attained.

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Workout Plan Summary

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS: Here is the plan you were looking for - and the plan you NEED. This is a 3 phase, 10 week program designed to rebuild the foundations of strength at any stage postpartum. Ideally this is designed to start upon medical release (typically 6-8 w... more

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS:

Here is the plan you were looking for - and the plan you NEED.

This is a 3 phase, 10 week program designed to rebuild the foundations of strength at any stage postpartum.
Ideally this is designed to start upon medical release (typically 6-8 weeks PP). This also has cardio recommended and to be used as a guidance. But I can also be used during pregnancy, and can be used WHENEVER in your motherhood journey.

The phases look like this:
Phase 1 - 2 weeks - full body, upper body, lower body (this would also be ideal in your second and third trimester of pregnancy)
Phase 2 - 3/4 weeks - leg day #1, arms, HIIT day, leg day #2 (this would also be ideal in your first and second trimester of pregnancy)
Phase 3 - 4/5 weeks - push day, leg day, full body circuit, upper body, arms and glutes (this would be ideal in your first trimester of pregnancy)

This can all be modified further with the full exercise library and a lot of postnatal movements added, and has modifications included - but in general the beginning is aimed for at home and precise so anyone can be the best mom while taking care of themselves timely.
It comes with a 42 page ebook including tips, favorite things postpartum from us mommas, breastfeeding/lactation support, recipes, and more!

What else do you get: full app access, over 800+ exercises on the app, full app tutorial ebook to get the most out of the app, ability to modify, and use whenever and however. Yours to KEEP, reuse, and access under your plans tab.
It will be a one time payment of $127.00 - a HUGE plan with 3 separate splits.

$127 is less than $13 a week for a plan you get to keep forever, and app you have access too, full book, 3 workout phases, cardio, a community, and a proper plan to rehabilitate their body after a huge change and more!

PSA: This plan is 10 weeks long, and once you are done, you will see in your PLAN tab that you have phase 3 completely separate to use as well - this will make it easy for you to revisit and do separately as you continue to strengthen your body PP!

you're a badass mom!

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Take today to get some cardio in!
Listen to a podcast, reflect, and crush it - if a stair master isn't available take a walk outside, or find a way to get that 20 minutes of movement.

Even if it's walking around with a crying baby.
You are amazing!

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Stair Master	Stair Master 1 sets, 00:20:00	1	--	00:20:00			--:--	GET SWEATY BABY
This is a time to get cardio done, whatever that looks like for you! If it is a stair master, dope, if not, whatever that is - IS OKAY! Just aim for 20 minutes of movement!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Stair Master

1 sets, 00:20:00

00:20:00

--:--

GET SWEATY BABY

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Workout Plan Summary

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS:

Here is the plan you were looking for - and the plan you NEED.

REST DAY, BEST DAY

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight
Notes for YOU DESERVE IT! you do not need to EARN your rest days. as always, you can do whatever you want or swap days, but this is just a placeholder <3	YOU DESERVE IT!
	REST DAY	REST DAY 1 sets,	1	--	--:--	YOU DESERVE IT!
RECOVER, AND RESET! Take your time to relax, be active outside - or just be a couch potato. Your body needs some love!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

REST DAY

1 sets,

--:--

YOU DESERVE IT!

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Workout Plan Summary

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS:

Here is the plan you were looking for - and the plan you NEED.

UPPER MOM BOD (1)

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

To login into BFIT portal on web browser: www.train.desbfittraining.com - this is where you can find the added ebook and app tutorial ebook.
(also please read the description for each movement for extra tips!)

The difficulty of the workout is up to you challenging yourself properly as you recover with weights, time under tension, and keeping good form.

Swipe right to delete an exercise, click the add button in the upper right hand corner, choose what exercise you want to add and adjust it in the program.

These workouts are blueprints to follow and it's okay to change it!

p.s. sets and rounds are the same thing. please do not multiply them!! only do the amount of sets that is has when you click on the exercise and has a spot to put your weight/time.

	Exercise	Sets	Distance	Reps	Weight	Rest
	Bent Over DB Row	Bent Over DB Row 3 sets, 10-12 reps, 00:30 rest	3		10-12	--	00:30	SUPERSET 1 -- 3 rds
	SA Cable Row	SA Cable Row 3 sets, 10-12 reps, --:-- rest	3		10-12	--	--:--	machine
	Banded Bent Over Row Ground Lats / Beginner	Banded Bent Over Row Ground 3 sets, 10-20 reps, 00:30 rest	3		10-20	--	00:30	alternate
Find your core in this movement. Weight doesn’t have to be heavy, but get use to being in that hinge position again! Same goes with a cable row, stay upright and tight in the core.
	Standing Upright Row Shoulders / Intermediate	Standing Upright Row 3 sets, 10-12 reps, 00:30 rest	3		10-12	--	00:30	SUPERSET 1 -- 3 rds
	Cable Upright Row Shoulders / Beginner	Cable Upright Row 3 sets, 10-12 reps, --:-- rest	3		10-12	--	--:--	easier
	Banded Upright Row + OH Press Shoulders / Intermediate	Banded Upright Row + OH Press 3 sets, 10 reps, 00:30 rest	3		10	--	00:30	easier
Core tight, wrists locked, and work up to the weight you feel comfortable with! Remember, on a cable you will have additional friction which can feel heavier!
	Arnold Press Shoulders / Intermediate	Arnold Press 2 sets, 12-15 reps, 00:45 rest	2		12-15	--	00:45	SUPERSET 2 -- 2 rds
	Banded Arnold Press Shoulders / Intermediate	Banded Arnold Press 2 sets, 12-15 reps, 00:45 rest	2		12-15	--	00:45	easier
Same as the other day, you are more than welcome to do these kneeling, and to add spice you can kneel on a bosu ball or terracore for more core emphasis.
	DB Narrow Grip Bench Press Chest /	DB Narrow Grip Bench Press 2 sets, 12-15 reps, 00:45 rest	2	--:--:--	12-15	--	00:45	SUPERSET 2 -- 2 rds
	Banded Pec Flye Chest / Beginner	Banded Pec Flye 2 sets, 15 reps, 00:30 rest	2		15	--	00:30	easier
Let’s get this chest workin sis! If this is uncomfortable for some reason due to breastfeeding or just large PP tatas, feel free to change out for a better chest movement!
Notes for TRISET 3 Perform this last TRISET as a circuit, as many rounds as possible for a total of 8 MINUTES - this includes maybe a small 10-15 rest and switch movement to movement, but for the most part, non stop!							TRISET 3 -- Max circuits for 08:00
	Tricep Bench Dips Triceps / Beginner	Tricep Bench Dips 1 sets, 10-12 reps, 00:40 rest	1		10-12	--	00:40	TRISET 3 -- Max circuits for 08:00
Be sure your elbows go to a 90 degree angle, nothing more. From there you can keep legs close to you to ensure the core is tight and braced - as you get strength back you can walk legs out to make it harder.
	Hand Release Push Ups Chest / Beginner	Hand Release Push Ups 1 sets, 10-12 reps00:00:15	1	00:00:15	10-12	--	--:--	TRISET 3 -- Max circuits for 08:00
	TRX Push Ups Chest / Intermediate	TRX Push Ups 1 sets, 10-12 reps	1		10-12		--:--	easier
DO NOT ATTEMPT STRICT PUSH UP, start on knees with more of a bear crawl position versus elongated position. Again, if this is uncomfortable with BF, follow the modified alternate movement. You can also change this into a PAUSE push up, instead of hand release, just pause at the bottom of the movement for a count.
	Heel Taps Abs / Beginner	Heel Taps 1 sets, 12-20 reps00:00:15, 00:15 rest	1		12-20	--	00:15	TRISET 3 -- Max circuits for 08:00
Keep back flat on the floor and core braced before starting - the goal isn’t to have a stretched out core, stay strong and supported

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Workout Plan Summary

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS:

Here is the plan you were looking for - and the plan you NEED.

REST DAY, BEST DAY

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight
Notes for YOU DESERVE IT! you do not need to EARN your rest days. as always, you can do whatever you want or swap days, but this is just a placeholder <3	YOU DESERVE IT!
	REST DAY	REST DAY 1 sets,	1	--	--:--	YOU DESERVE IT!
RECOVER, AND RESET! Take your time to relax, be active outside - or just be a couch potato. Your body needs some love!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

REST DAY

1 sets,

--:--

YOU DESERVE IT!

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS:

Here is the plan you were looking for - and the plan you NEED.

WALK IT OUT MAMA

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Stair Master	Stair Master 1 sets, 00:20:00	1	--	00:20:00			--:--	STEP IT UP SIS
MOVE YOUR BODY - you got this <3 stairs, treadmill, outdoor walk, whatever! Hey, don’t forget you’re an amazing mom!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Stair Master

1 sets, 00:20:00

00:20:00

--:--

STEP IT UP SIS

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Workout Plan Summary

WELCOME ALL MOMMAS, MOMMAS TO BE, OR VETERAN MOMMAS:

Here is the plan you were looking for - and the plan you NEED.

BUILD THE BOOTY BACK (1)

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 7

The difficulty of the workout is up to you challenging yourself properly as you recover with weights, time under tension, and keeping good form.

Swipe right to delete an exercise, click the add button in the upper right hand corner, choose what exercise you want to add and adjust it in the program.

These workouts are blueprints to follow and it's okay to change it!

p.s. sets and rounds are the same thing. please do not multiply them!! only do the amount of sets that is has when you click on the exercise and has a spot to put your weight/time.

	Exercise	Sets	Distance	Reps	Weight	Rest
	DB Goblet Squat Glutes / Beginner	DB Goblet Squat 3 sets, 8-10 reps, 00:50 rest	3		8-10	--	00:50	SUPERSET 1 -- 3 rds
	DB Squats - Weights At Side Glutes / Beginner	DB Squats - Weights At Side 3 sets, 10-12 reps, 00:50 rest	3		10-12	--	00:50	easier
	Long Band Squats Glutes / Beginner	Long Band Squats 3 sets, 12 reps, 00:50 rest	3		12	--	00:50	easier
Feet are flat on the ground and knees are pushed apart, not caving it. As always, if this is causing any discomfort, either lesser the weight or change the movement!
	Modified Ab Runners Abs / Beginner	Modified Ab Runners 3 sets, 8-10 reps, 00:45 rest	3		8-10	--	00:45	SUPERSET 1 -- 3 rds
be sure to keep core tight and upright at all times, only do whats comfortable for you! this should be 8-10 each side which is 16-20 total!
	Standing DB Shoulder Press Shoulders / Beginner	Standing DB Shoulder Press 3 sets, 10-12 reps, 00:30 rest	3		10-12	--	00:30	TRISET 2 -- 3 rds
	Banded Overhead Press Ground Shoulders / Intermediate	Banded Overhead Press Ground 3 sets, 10-12 reps, 00:30 rest	3		10-12	--	00:30	alternate
If you feel like you cannot keep your core tight with an overhead movement, drop to your knees or sitting, but still keep the core engaged!
	Lying Dead Bug Abs / Beginner	Lying Dead Bug 3 sets, 12 reps, 00:30 rest	3		12		00:30	TRISET 2 -- 3 rds
	Deadbugs (on all fours) Abs / Beginner	Deadbugs (on all fours) 3 sets, 12 reps, 00:30 rest	3		12		00:30	easier
keep that back FLAT on the floor - if stretching out the leg is too much, just perform a heel tap from that bent leg position or modify! it is 12 each side = 24 total! The goal here is to always make sure that back is flat on the ground. At no point should you be able to slide your hand under your back - brace that core like you have a corset on and if you need to elevate that neck off the floor to keep contracted. If a FULL leg extension is difficult, simply bend the knee and bring down one at a time in a bent position! If you are preggo or newly PP please be sure you are doing these safely, and coming into position and out properly.
	Standing Split Squat Quads / Beginner	Standing Split Squat 3 sets, 10-12 reps, 00:20 rest	3		10-12	--	00:20	TRISET 2 -- 3 rds
there are a few ways you can hold the weight: one DB in each hand, one DB in the LOADED leg hand (the arm coincides with the knee that is in FRONT), or hold one at your chest.. even hold NONE at all to begin!
	Modified Burpee Chest / Beginner	Modified Burpee 2 sets, 10 reps, 01:00 rest	2		10		01:00	SUPERSET 3 -- 2 rds
	Modified Irish Pick Up Glutes / Beginner	Modified Irish Pick Up 2 sets, 12-15 reps, 01:00 rest	2		12-15		01:00	easier
	Modified Wacky Jack Abs / Beginner	Modified Wacky Jack 2 sets, 20 reps, 01:00 rest	2		20		01:00	easier
	Modified Bear Burpee Core / Beginner	Modified Bear Burpee 2 sets, 10 reps, 01:00 rest	2		10		01:00	easier
Here you can do the modified burpee - IF THIS STILL ISNT COMFY you can add elevation (like off a bench or chair), and you can also pop back into the same BEAR CRAWL position, NOT straight leg! Feel free to also modify further!
	DB Curtsey Squats Hamstrings / Intermediate	DB Curtsey Squats 2 sets, 6-8 reps, 00:45 rest	2	--:--:--	6-8	--	00:45	SUPERSET 3 -- 2 rds
No DB to begin, if you feel like you can properly challenge yourself, feel free to add one in your second round, or in your second week. But focus on the stability here. You do not need DBs at both sides either, you can just hold ONE DB up at your collarbone llike a front rack lunge. Add in a knee drive if comfortable without weight. This is 6-8 each side which is 12-16 total.