STRONG ASS MOM
Total cost: $127.00

STRONG ASS MOM

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

Why Purchase

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

STRONG ASS MOM
Total cost: $127.00

STRONG ASS MOM

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

STRONG ASS MOM

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

Why Purchase

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
FULL BOD CORE REHAB (1)

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.

CALLING ALL MOMMAS (and mommas to be!)

3 phases based around proper pre/postnatal training and recovery
day by day calendar of your plan, 42 page ebook, educational videos
workout stats to see progress, cardio, exercise vids + tips, and more
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
3 sets, 10-12 reps, 00:45 rest
3 10-12 -- 00:45 SUPER SET 1 -- 3 rds
Core / Beginner
3 sets, 10-20 reps, 01:00 rest
3 10-20 -- 01:00 SUPER SET 1 -- 3 rds
Quads / Beginner
3 sets, 10-12 reps, 00:45 rest
3 10-12 -- 00:45 TRISET 2 -- 3 rds
--
--
3 sets, 12-15 reps, 00:30 rest
3 12-15 -- 00:30 TRISET 2 -- 3 rds
--
--
3 sets, 10-12 reps, 00:45 rest
3 10-12 -- 00:45 TRISET 2 -- 3 rds
--
--
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
--
--
2 sets, 10-15 reps, 00:45 rest
2 --:--:-- 10-15 -- 00:45 TRISET 3 -- 2 rds
--
--
2 sets, 00:00:30, 01:00 rest
2 00:00:30 -- 01:00 TRISET 3 -- 2 rds
  • normal
  • superset
  • alternate
  • circuit

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

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!

CALLING ALL MOMMAS (and mommas to be!)

3 phases based around proper pre/postnatal training and recovery
day by day calendar of your plan, 42 page ebook, educational videos
workout stats to see progress, cardio, exercise vids + tips, and more
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:20:00
1 -- 00:20:00 --:-- GET SWEATY BABY
  • normal
  • superset
  • alternate
  • circuit

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

Notes for Week 1, Day 3

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.

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.

CALLING ALL MOMMAS (and mommas to be!)

3 phases based around proper pre/postnatal training and recovery
day by day calendar of your plan, 42 page ebook, educational videos
workout stats to see progress, cardio, exercise vids + tips, and more
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
3 sets, 10-12 reps, 00:30 rest
3 10-12 -- 00:30 SUPERSET 1 -- 3 rds
Shoulders / Intermediate
3 sets, 10-12 reps, 00:30 rest
3 10-12 -- 00:30 SUPERSET 1 -- 3 rds
Shoulders / Intermediate
2 sets, 12-15 reps, 00:45 rest
2 12-15 -- 00:45 SUPERSET 2 -- 2 rds
--
--
2 sets, 12-15 reps, 00:45 rest
2 --:--:-- 12-15 -- 00:45 SUPERSET 2 -- 2 rds
--
--
1 sets, 10-12 reps, 00:40 rest
1 10-12 -- 00:40 TRISET 3 -- Max circuits for 08:00
--
--
1 sets, 10-12 reps00:00:15
1 00:00:15 10-12 -- --:-- TRISET 3 -- Max circuits for 08:00
--
--
1 sets, 12-20 reps00:00:15, 00:15 rest
1 12-20 -- 00:15 TRISET 3 -- Max circuits for 08:00
  • normal
  • superset
  • alternate
  • circuit

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

CALLING ALL MOMMAS (and mommas to be!)

3 phases based around proper pre/postnatal training and recovery
day by day calendar of your plan, 42 page ebook, educational videos
workout stats to see progress, cardio, exercise vids + tips, and more
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
--
  • normal
  • superset
  • alternate
  • circuit

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

BUILD THE BOOTY BACK (1)

Notes for Week 1, Day 5

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.

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.

CALLING ALL MOMMAS (and mommas to be!)

3 phases based around proper pre/postnatal training and recovery
day by day calendar of your plan, 42 page ebook, educational videos
workout stats to see progress, cardio, exercise vids + tips, and more
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Glutes / Beginner
--
Abs / Beginner
--
Shoulders / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

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!

Along with a video from coach Tish and I, + more videos that I really loved to learn from!

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!

STRONG ASS MOM
Total cost: $127.00

About Des

  • Des Pfeifer
    desbfittraining CEO / ACSM-CPT / B.S. Exercise Science

I Followed My Dream.. NOW I WANT TO HELP YOU REACH YOURS. Welcome to the family of DBFT, where you can create YOUR best self, with me!

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Lose Weight
  • postpartum recover
  • prenatal plan