Welcome to the fourth trimester

Congrats Momma! So you had your baby, and now you’re looking to get your body and your confidence back? Well, you’ve come to the right place. Whether you are 1 month or 1 year postpartum, this postpartum workout plan will give you the tools you need to regain control of your body and your health.  This 20-week at-home postpartum fitness program is designed to help new moms regain pelvic floor strength, learn how to properly breathe and engage their core after pregnancy, and learn to establish a health and fitness routine as life as a new mother.

Top-rated postpartum workout plan

There are 100’s of workout routines for postpartum mothers, but there is only one fourth trimesterThis program is backed by science and hundreds of hours of research. Each program is personally reviewed and tailored to the needs and physical fitness level of the client. Life after pregnancy can be challenging enough, don’t let your health and fitness journey be one of them. Sign up today and take the first step in your postpartum fitness journey.

What’s included?

  • 15 page ebook with information on nutrition, training, mindset and more
  • 20 weeks of workouts/progressive programming
  • Easy to use app with video demonstrations, workout tracking and modifications.
  • Full access to coach at any time for questions and feedback during the 20 weeks
  • Access to private FB group with all other members/moms
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How it works

The program lives inside the Endorphitness App. Sign up as a subscriber and get access to the 4th trimester and several other programs!

20 Weeks of training

20 weeks of workouts written specifically for the postpartum mom to help rebuild strength. Workouts can be done at home or in a gym, and range from 15 minutes to 45 minutes in length.

Delivery of program: program is delivered through the Endorphitness App. You will see all workouts in your app - and each workout shows you sets/reps, a video breakdown, and any written cues for form. It also allows you to track your workouts so you know what weights you used or reps you did for any exercise. When the exercise comes up again in your program you can see what you did last time and then make it more challenging next time.

Frequently Asked Questions

  • Who can join the program?

    Anyone who is postpartum can join! It doesn’t matter if your baby is 2 months, or 2 years old.

  • What is the purpose of the program?

    To strengthen your core and pelvic floor so you can get rid of the mommy tummy and not pee when you sneeze.

  • How many workouts per week is the program?

    It starts with 1-2 workouts per week and walking, and every few weeks a workout is added in. You do not have to complete them all during the set week, you can stick with 3 per week and just extend the program for your schedule.

  • What if I have never worked out before?

    You will still be able to do this program - it is a slow paced program, and adds in basic strength training. You won’t see any jumping around or high intensity until the final weeks.

  • Can I join at any time?

    Yes - it is always available with a subscription to the App.

  • What if I had a baby 2 years ago, will the program still help?

    Absolutely! Anyone postpartum who wants to work on their core will find benefits and improvements with this program.

  • Do I have to be cleared by my doctor to start?

    No, this program starts very simply with learning to connect to the core muscles again, so you can start just days after giving birth. The bulk of the program starts after the 6 week recovery period.

  • Will these excercises help with Diastasis Recti?

    You will still be able to do this program - it is a slow paced program, and adds in basic strength training. You won’t see any jumping around or high intensity until the final weeks.

  • How much does the program cost?

    The program lives in the Endorphitness App which is $30/month or $300/year.

  • Why pay for a professional program when there are free alternatives online?

    This program is SAFE and EFFECTIVE. Meaning we start with a movement/fitness screen to make sure you know HOW to engage your core before starting the program. It is also a progressive program meaning it is going to gradually add more difficulty and volume as you continue. This program is specific to core and pelvic floor function not just a PDF that says "10 squats, 10 pushups, etc" This program is a lot more in depth and intensive than that...for good reason!

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