5 Day Postnatal Workout Plan

5 Day Prenatal Workout Plan fb


Did you recently have a baby and are dying to get your body back?  To just feel like yourself again?  I hope this Postnatal workout plan will start giving you the hope you need to get going with your goal to get your body back.


I remember the feeling…………..


Once the baby was out, I was like ok, time for the belly to go down, the hips to go in and the butt to shrink LOL.


But it doesn’t happen right away, does it?


I mean the baby is out, why doesn’t the belly go right back to normal?

It’s frustrating, I know.

After so many months of growing by the day, you just want to now SHRINK by the day…..  right?

5 Day Prenatal Workout Plan

But those first few months postpartum are so hard, aren’t they?

You are exhausted, not sleeping, still hormonal, probably nursing all day, trying to find a new routine and it seems hard to just get by, let alone work on your body.


But it is possible to add that in to your already crazy life lol.


You just have to plan for it.

If you don’t, it will never happen.


  • You will NEVER, just have an extra hour to get a workout in.
  • You will NEVER, just wake up with the energy.
  • It may be a very LONG TIME before the baby sleeps enough for you to get a good night’s sleep.

But you can still make it happen.

But you have to make it a priority.


That’s what I teach my girls in the BBAPP (my postpartum program).

Helping them organize their lives, plan and schedule their life is a major component to setting yourself up to be able to exercise and lose all your baby weight…. and more….


You can do it.

I did it.

And I have worked with THOUSANDS of women who have also.


But the main thing is making the time for it and scheduling it.


Instructions For Your 5 Day Postnatal Workout Plan

  • So, right now, take your planner out (I still use one of those), or your phone or tablet or whatever you use to plan.
  • And look at your days for the next 5 days and schedule in 5 times to workout.
  • Block out 30 minutes.
  • I don’t care when they are, if they are different times every day.
  • All I care is that you mark it in your calendar.


Once you do, set alarms and reminders for each day.

Seriously, this will help you tons.


The best kind of workouts you can do to lose your baby weight and tone your body are WEIGHT OR RESISTANCE BASED WORKOUTS.


They will literally transform your body.

They will help you tighten your belly, lose your pooch and sculpt your arms and legs.

It is really amazing what a good resistance based workout can do.

30 minutes of a resistance based workouts will do way more than if you did 1 1/2 hours of cardio every single day.


So, are you ready?

Ready to kick it into gear and get rid of that baby weight?

Ready to get your body in better shape that pre-pregnancy?

Ready to shock your hubby and friends and everyone around you with how amazing you are going to look and feel?

Listen, I did it.

I look way way better now than I did before my 2 kids.

Crazy, I know!


But the crazier part is that all of my clients and ladies who do my Fit Mom To Be Pregnancy Program and my Better Body After Pregnancy Program always tell me the same thing.


So, I hope that motivates you and inspires you to make it through these next 5 workouts.

You got this!

Its 30 minutes, 5 days!


I hope you will give this postnatal workout a try.

And if you are feeling motivated right now and tired of the way you look and feel and are ready to do something about it, I want to encourage you to try my 2-Week POSTPARTUM CHALLENGE.

It may even be easier for you to follow because you will get videos of all the workouts plus tons of diet tips to help you speed the weight loss.


I know how hard it is to not feel good about yourself.

And I know how good it feels to finally feel good about yourself again.

And it does take some work and a little sacrifice, but can I tell you……..  IT’S SO WORTH IT.


Click on the button below to start my FREE 2-Week Postpartum Challenge


Join The Postpartum Challenge


5 Day PostNatal Workout Plan5 Day Prenatal Workout Plan

Day 1

  • 30 Seconds Body Weight Squats
  • 30 Seconds Wall Push-ups
  • 30 Seconds Per Side Lying Single Leg Hip Extensions
  • 30 Seconds Dips
  • 30 Seconds Lunges Per Side
  • 30 Seconds Dumbbell Rows
  • 30 Seconds Plie Squats
  • 30 Seconds Lying Leg Raises
  • 30 Seconds Shoulder Presses
  • 30 Seconds Plank


Day 2

  • 30 Seconds Side Step Squats
  • 30 Seconds Stability Ball Dumbbell Chest Presses
  • 30 Seconds Per Side Stability Ball Single Leg Hip Extensions
  • 30 Seconds Tricep Kickbacks
  • 30 Seconds Lateral Lunges Per Side
  • 30 Seconds Dumbbell Straight Arm Pulls
  • 30 Seconds Plie Squats
  • 30 Seconds Side Plank With Hip Lifts Per Side
  • 30 Seconds Lateral Raises
  • 30 Seconds Plank


Day 3

  • 30 Seconds Close Stance Squats
  • 30 Seconds Lying Dumbbell Chest Presses
  • 30 Seconds  Stability Ball Leg Curls
  • 30 Seconds Overhead Tricep Extensions
  • 60 Seconds Alternating Reverse Lunges 
  • 30 Seconds Dumbbell High Rows
  • 30 Seconds Plie Squats On Toes
  • 30 Seconds Plank With ABductions
  • 30 Seconds Upright Rows
  • 30 Seconds Plank


Day 4

  • 30 Seconds Dumbbell Squats
  • 30 Seconds Stability Ball Dumbbell Chest Fly’s
  • 30 Seconds  Stability Ball Hip Extensions
  • 30 Seconds Dips
  • 60 Seconds Alternating Forward Lunges 
  • 30 Seconds Dumbbell Reverse Fly’s
  • 30 Seconds Jump Plie Squats 
  • 30 Seconds CAT
  • 30 Seconds Front Raises
  • 30 Seconds Plank


Day 5

  • 30 Seconds Squat Kick
  • 30 Seconds Lying Dumbbell Chest Presses
  • 30 Seconds  Plank Butt Kicks Per Side
  • 30 Seconds Tricep Kickbacks Underhand
  • 60 Seconds Curtsy Lunges Per Side 
  • 30 Seconds Dumbbell  Rows
  • 30 Seconds Plie Squats 
  • 30 Seconds Lying Leg Raises
  • 30 Seconds Shoulder Press
  • 30 Seconds Plank


5 Day Prenatal Workout Plan 2

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