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BoostcampPNG

Marielyn’s postpartum program

by Ryan L.
15 athletes joined

Program Description

Build muscle and lose fat.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2024 05:16
  • Last Edited
    Jun 18, 2025 10:32

Summary

Reclaim your strength with Marielyn’s postpartum program, a comprehensive 8-week journey designed for new mothers. Committing to 5 days a week, this program focuses on rebuilding core stability and overall strength through a blend of bodyweight and dumbbell exercises. Each session is crafted to challenge you, pushing your limits while ensuring safety and effectiveness. Get ready to embrace your fitness journey and feel empowered as you reconnect with your body!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10