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Post Partum Full Body - Core

by Travis M.
1 athletes joined

Program Description

This beginner-friendly postpartum workout program is designed to help rebuild foundational strength, restore core stability, and support the body’s recovery after pregnancy. With a focus on major muscle groups and deep core engagement, each full-body session promotes balanced strength, improved posture, and gradual progression — all while respecting the demands of healing and motherhood. By training just three times a week, this program offers an accessible, sustainable approach to regaining confidence, energy, and physical resilience from the inside out.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 26, 2025 09:43
  • Last Edited
    Aug 27, 2025 12:20
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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 mins
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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 mins
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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 mins
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diaphragmatic Breathing
1
1 mins
-
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
-
Week 1
1 / 4 Weeks
Day 1
1
Diaphragmatic Breathing
1 Set
1 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Pelvic Tilts
1 Set
10 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Wall Angels
1 Set
10 Reps
-
6
Standing Shoulder Rolls 10 Each Way
1 Set
10 Reps
-
7
Glute Bridge With March
1 Set
20 Reps
-
8
Wall Sit
1 Set
1 mins
-
9
Bird Dog
1 Set
20 Reps
-
10
Push Up (Incline)
1 Set
10-12 Reps
-
11
Squat (Bodyweight)
1 Set
12-15 Reps
-
12
Heel Side (On Back)
1 Set
20 Reps
-
Day 2
1
Diaphragmatic Breathing
1 Set
1 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Pelvic Tilts
1 Set
10 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Wall Angels
1 Set
10 Reps
-
6
Standing Shoulder Rolls 10 Each Way
1 Set
10 Reps
-
7
Dead Bug
1 Set
10-12 Reps
-
8
Chair Step-Ups
1 Set
8-10 Reps
-
9
Bent Over Band Rows
1 Set
10-12 Reps
-
10
Standing Band Chest Press
1 Set
10-12 Reps
-
11
Standing Lateral Leg Raises
1 Set
20+ Reps
-
12
Kegels Standing
1 Set
10+ Reps
-
Day 3
1
Diaphragmatic Breathing
1 Set
1 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Pelvic Tilts
1 Set
10 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Wall Angels
1 Set
10 Reps
-
6
Standing Shoulder Rolls 10 Each Way
1 Set
10 Reps
-
7
Side-Lying Clamshells
1 Set
24+ Reps
-
8
Wall Sit + Heel Lift Pulse
1 Set
10+ Reps
-
9
Resistance Band Deadlifts
1 Set
10-12 Reps
-
10
Wall Push-Up To Shoulder Tap
1 Set
12-16 Reps
-
11
Mini Lunge (Assisted With Wall/Chair)
1 Set
16-20 Reps
-
12
Leg Lift Taps (On Back)
1 Set
10 Reps
-