The focus of Kelsey’s PWR Post-Pregnancy program is to provide a safe program for women that can help ease them back into training, post-pregnancy. It aims to help rebuild strength in the abdominal and pelvic region and correct postural issues that arise during pregnancy.
Once you have chosen PWR Post-Pregnancy as your main program, you will be brought to the first week of a total four Beginner weeks of training. While you are welcome to skip ahead to Week 1 of Phase 1 of the program, we recommend starting with Beginner training to ensure you are safely getting your body used to the style of workouts in the later weeks.
What do the workouts involve?
The weekly workout goals will change as you progress through the program, transitioning you from a cardio-dominant routine to a more balanced schedule, consisting of both resistance and cardiovascular training.
The Resistance sessions will also transition from a focus on stretching to overall strength training, as you progress through the program.
- Each circuit contains 2 exercises and 2 stretches
- Primary focus remains on transverse abdominus and pelvic floor activation, and stretching muscles that may have become tight during pregnancy
- Each circuit contains 3 exercises and 1 stretch
- Each circuit contains 4 exercises and no stretches
From Week 5 onwards, the focus on stretching continues, but also involves more overall strength training (e.g. workouts become segmented into body parts - Legs, Arms, Abs, and Full-Body)
Each Resistance workout within the program is 28 minutes in length.
If you are unable to complete the workout all at once, you could attempt to modify the workouts. For example, try reducing the length of the circuits, complete the circuits just once through, or split the circuits up throughout the day. However, please note that we cannot guarantee this will yield the same results.
Active Recovery and Rest
Like all other Sweat programs, Kelsey's PWR Post-Pregnancy program incorporates rest days and active recovery sessions to assist you with your rehabilitation.
Sweat believes in a holistic approach to fitness, which involves taking the time to allow your body adequate time to recover from training. For this reason, Kelsey has provided three Active Recovery sessions per week - with a focus on Lower Body, Upper Body and Full Body.
Whilst three sessions are provided, it is not essential that all three are to be completed in any given week. It is up to you to determine which sessions you'd like to complete, based on how your body is feeling.
Active Recovery sessions have a duration of 25-30 minutes. Although suggested times for each exercise are provided, you are able to progress to the next movement sooner or hold it for longer, if you would like.
How do I increase the intensity of the workouts?
Before beginning your training, you will be asked to fill in a small survey that allows Sweat to determine your activity level before and after your pregnancy. Based on your responses to the survey, you will be automatically moved to a particular week in Kelsey’s PWR Post-Pregnancy program.
However, if you still feel the intensity is not challenging enough, you can use the exercise alternatives provided to increase the difficulty, or you can skip forward to the next week. Alternatives are also provided if you wish to decrease intensity.
If you are recently post-partum, we would encourage you to take your time and listen to your body as it is still healing, following the outlined program. Make sure to check up with your health care professional to ensure any alterations you would like to make are suitable for you at this stage post-pregnancy.
What do I do once I finish the program?
Once you complete Week 24, be sure to take the time to look back on this amazing journey and all of the progress you have made so far!
Following consultation with your health care professional and if you feel more time is required, you are more than welcome to repeat Kelsey's PWR Post-Pregnancy program. If you choose to do so, we recommend to start from Week 5 of standard training, as the first eight weeks (Beginner Weeks 1-4 and Weeks 1-4) are designed more specifically for healing and restoring, rather than building strength.
Repeating the program is a great way to continue to build on your strength and overall confidence, but if you feel you are up for the challenge and you would like to continue your journey with Kelsey, then you may want to begin her gym-based PWR program!
As always, please ensure you consult your health care professional prior to starting any new exercise program, post-pregnancy.