Workout Programs
Welcome to the Workout Hub—your go-to space for free, downloadable PDF workout plans designed to support real moms with real goals. Whether you're in the early stages of postpartum recovery or looking to jumpstart your weight loss journey with safe, effective training (diastasis-friendly or not), you'll find what you need here.
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01
1 week postpartum program- Starting from week 6 Postpartum
Your gentle path to postpartum strength—planned for you, day by day.
This 7-Day Postpartum Workout Calendar is a printable, beginner-friendly recovery plan designed for moms healing from birth. Whether you’re dealing with diastasis recti, pelvic floor concerns, or simply low energy—this A4 calendar helps you ease back into movement safely and confidently.
Each day includes a clear movement focus: gentle core work, glute activation, posture, walking, yoga, and mobility—all optimized for real-life motherhood.At the bottom you can find the list of follow-along video workouts, so you don’t have to search or guess what’s safe—just press play and move with guidance. Download here
02
4-Week Diastasis Recti Challenge (Free & Beginner-Friendly!)
Join my FREE 4-week Diastasis Recti Challenge and start healing your core from the inside out! This program is completely free to join and includes 1 guided workout video per week, released every Friday on YouTube.
✅ Safe for postpartum
✅ Focused on core reconnection
✅ Beginner-friendly and effective
✅ No equipment needed
✅ Free printable 30-day tracker to stay consistent
and accountable! Download here
✅Do each and every video for 1 week daily or at least 5 times a week to see results
✅ After you did week 1 video for 1 week move onto the next video for another week and so on until the 4 weeks passed and you did all 4 videos.
✅At the end measure your progress
You can start anytime, but it's best to begin with Week 1 and follow the videos in order to see steady progress. Even if you're joining later, it's never too late to take that first step toward core strength and confidence 💛
Week 1- Video 1: Link
Week 2- Video 2 Link
Week 3- Video 3 Link
Week 4- Video 4Link
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03
Coming soon
Postpartum workout 2 weeks
04
Weightloss workout plan- 4Weeks
Super easy to Follow 4 Weeks weightloss guide with linked videos. The first page will guide you through weightloss/fatloss step by step, showing you the whole process and the steps you will need to take to achieve fatloss. If you follow these steps consistently with patience on the long term you will achieve the results you want. Remember there are no quick fixes! Please note this plan is not Diastasis recti friendly routine. Click to download plan.
