Kayla’s goal was to provide a program to help all mothers find a comfortable exercise environment to work on rebuilding their foundational full-body strength, core stability, coordination and improve their posture.

Endorsed by a panel of leading obstetricians and clinical exercise physiologists, Post-Pregnancy carefully takes into consideration the changes a woman's body can go through while pregnant, such as the effects that increased relaxin has on joints and ligaments.

The program has 16 weeks, including four foundational weeks that can provide you with the right tools to rebuild your strength. 

The foundational weeks are required for women who may have had complications during pregnancy, labor or birth, such as weakened pelvic floor or delivery by C-section.

Two resistance style sessions are provided each week, with an optional third. These include a mobility section, and two lap-based circuits where two laps of three exercises per circuit are to be completed. Two to three cardio sessions (light walking), a recovery session and a rest day are also part of the weekly goals. 

On top of the resistance sessions, there are optional postural and mobility sessions which can be completed in addition to the weekly goals. These are 5-8 minute short sessions with a focus on reducing soreness and increasing strength and posture.

What do the workouts involve?

Post-Pregnancy Foundations — Weeks 1-4

• 2 Resistance sessions 
• Upper Body & Core 
• Lower Body & Core 
• Full Body (optional) 
• Each session will take approximately 15-25 minutes to complete and will be split into sections — Mobility, Circuit 1, Circuit 2 and Cool Down (optional)
• Focus on core strengthening exercises which are appropriate for Diastasis Recti, post-clearance
• 2 Low-Intensity Cardio sessions per week

Once you have completed the first four weeks, you will proceed to the full 12-week Post-Pregnancy program. 

Post-Pregnancy Weeks 1-12

• 2 Resistance workouts
• Upper Body & Core
• Lower Body & Core
• Full Body (optional)
• Each session will take approximately 15-25 minutes to complete and will be split into sections - Mobility, Circuit 1, Circuit 2 and Cool Down (optional)
• 2-3 Low-Intensity Cardio sessions per week

You will also be provided with optional postural and mobility sessions which can be completed in addition to your regular routine. These are 8-10 minute short sessions with a focus on reducing soreness and increasing postural strength and positioning — lower back relief, hip strength and upper body posture. As these sessions are very low intensity, they do not require a warmup or cool down.

Check out Kayla's blog 'How To Get Started With My Post-Pregnancy Program' for some great tips!