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12 Week Return to Exercise Postpartum Guide

12 Week Return to Exercise Postpartum Guide

Let's grow strong spiritually and physically!

Perfect for any postpartum mama who is looking to either start their fitness journey or continue to get stronger!

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Goal:
Progression
Postnatal, Weight lifting, Cardio
12 weeks program 4 days/week 30-45 mins
Level:
All Levels
Goal:
Progression
Postnatal, Weight lifting, Cardio
12 weeks program 4 days/week 30-45 mins
Level:
All Levels
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About the program

This is the program to use once you have been cleared by doctors after 6 week checkup. The goal of this guide is to give you a strong foundation to reach your goals by the end and ensuring that you do not injure yourself or cause any harm to your healing body. This will be workouts that are focused on strength training with added cardio in the mix. It will be broken down into three 4 week sessions where you are able to track your progressive overload (increasing rep or weights each week) to build strong muscles.

    Workouts

    Week 1 Day 1
    Week 1 Day 1
    5.0
    Full Body, Postnatal, All Levels, Home
    Week 2 Day 2
    Week 2 Day 2
    5.0
    All Levels, Full Body, Postnatal, Home
    Week 5 Day 3
    Week 5 Day 3
    5.0
    Full Body, Postnatal, All Levels, Home
    Week 5 Day 4
    Week 5 Day 4
    5.0
    Full Body, Home, All Levels, Postnatal
    Week 6 Day 1
    Week 6 Day 1
    5.0
    Full Body, Home, All Levels, Postnatal
    Week 6 Day 2
    Week 6 Day 2
    5.0
    All Levels, Full Body, Postnatal, Home
    Week 7 Day 2 Lower Body
    Week 7 Day 2 Lower Body
    5.0
    Home, All Levels, Postnatal, Lower Body
    Week 8 Day 1 Upper Body/Cardio
    Week 8 Day 1 Upper Body/Cardio
    5.0
    Home, Upper Body, All Levels, Postnatal
    Week 9 Day 4 Full Body
    Week 9 Day 4 Full Body
    5.0
    Full Body, Home, Postnatal, All Levels
    Week 12 Day 4 Full Body
    Week 12 Day 4 Full Body
    5.0
    Full Body, All Levels, Home, Postnatal
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Randi Walker

    Online personal trainer

    Hi friends! I am a passionate Jesus follower, a mama, wifey and lover of the outdoors. I have always loved working out (collegiate runner) but after the immense changes on my body throughout my three pregnancies and the psychological changes of postpartum I lost my way. Jesus reminded me that my identity is found in Him and gave me such a fun calling to help other mamas who might be struggling the same ways I have. So my prayer is that I can be your coach, friend, prayer warrior who walks alongside you in an authentic relationship 🥰

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Randi will be right there to cheer on you.

    Frequently asked questions

    What makes Playbook different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
    I'm a beginner, is Playbook for me?
    No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
    Do I need to purchase equipment?
    It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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