Post Partum Full Body - Core
Rebuild from the Core — Strong, Centered, and Ready for Anything
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diaphragmatic Breathing | 1 | 1 min |
| 2 | Cat Cow Stretch | 1 | 10 reps |
| 3 | Pelvic Tilts | 1 | 10 reps |
| 4 | Glute Bridge (Bodyweight) | 1 | 15 reps |
| 5 | Wall Angels | 1 | 10 reps |
| 6 | Standing Shoulder Rolls 10 Each Way | 1 | 10 reps |
| 7 | Glute Bridge With March | 1 | 20 reps |
| 8 | Wall Sit | 1 | 1 min |
| 9 | Bird Dog | 1 | 20 reps |
| 10 | Push Up (Incline) | 1 | 10–12 reps |
| 11 | Squat (Bodyweight) | 1 | 12–15 reps |
| 12 | Heel Side (On Back) | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diaphragmatic Breathing | 1 | 1 min |
| 2 | Cat Cow Stretch | 1 | 10 reps |
| 3 | Pelvic Tilts | 1 | 10 reps |
| 4 | Glute Bridge (Bodyweight) | 1 | 15 reps |
| 5 | Wall Angels | 1 | 10 reps |
| 6 | Standing Shoulder Rolls 10 Each Way | 1 | 10 reps |
| 7 | Dead Bug | 1 | 10–12 reps |
| 8 | Chair Step-Ups | 1 | 8–10 reps |
| 9 | Bent Over Band Rows | 1 | 10–12 reps |
| 10 | Standing Band Chest Press | 1 | 10–12 reps |
| 11 | Standing Lateral Leg Raises | 1 | 20+ reps |
| 12 | Kegels Standing | 1 | 10+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diaphragmatic Breathing | 1 | 1 min |
| 2 | Cat Cow Stretch | 1 | 10 reps |
| 3 | Pelvic Tilts | 1 | 10 reps |
| 4 | Glute Bridge (Bodyweight) | 1 | 15 reps |
| 5 | Wall Angels | 1 | 10 reps |
| 6 | Standing Shoulder Rolls 10 Each Way | 1 | 10 reps |
| 7 | Side-Lying Clamshells | 1 | 24+ reps |
| 8 | Wall Sit + Heel Lift Pulse | 1 | 10+ reps |
| 9 | Resistance Band Deadlifts | 1 | 10–12 reps |
| 10 | Wall Push-Up To Shoulder Tap | 1 | 12–16 reps |
| 11 | Mini Lunge (Assisted With Wall/Chair) | 1 | 16–20 reps |
| 12 | Leg Lift Taps (On Back) | 1 | 10 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Post Partum Full Body - Core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Post Partum Full Body - Core is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Post Partum Full Body - Core is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
