12 Week Prenatal and Postpartum Strength Training Program Guide
Self-guided Full body strength training program to help maintain muscle strength during pregnancy and rebuild muscle strength and mass postpartum. Four workouts, 2 lower body and 2 upper body included. The same program and structure I used while pregnant and postpartum as a mom of two and certified prenatal and postpartum fitness coach.
Self-guided Full body strength training program to help maintain muscle strength during pregnancy and rebuild muscle strength and mass postpartum. Four workouts, 2 lower body and 2 upper body included. The same program and structure I used while pregnant and postpartum as a mom of two and certified prenatal and postpartum fitness coach.
Self-guided Full body strength training program to help maintain muscle strength during pregnancy and rebuild muscle strength and mass postpartum. Four workouts, 2 lower body and 2 upper body included. The same program and structure I used while pregnant and postpartum as a mom of two and certified prenatal and postpartum fitness coach.
✅Two lower body days
✅Two upper body days (chest/back and Shoulders/arms)
✅12 week calendar to track progress
✅Reps, sets, rest times
✅Modifications for all compound exercises
✅45 minutes or less for each workout
✅yellow/red flag symptoms to watch out for while pregnant or postpartum
✅The exact method on how to progress your weights
✅ Protein requirement calculator
✅ Resources for proper form
➡️Build or maintain muscle strength during pregnancy or postpartum
➡️Pregnancy - Reduce chances of gestational diabetes/hypertension, excess body weight, low back pain, and increase energy levels while pregnant
➡️Postpartum - Rebuild muscle strength and mass, reduce aches and pains, lose body fat/weight, improve mental health (prioritizing time for yourself)