Reserve Your Spot Today!

We start a new session each month.  Space is limited in each session in order for us to provide accountability and help to our mommas!

 Level 1

Minimal Equipment

  • 3 Workouts per Week

  • 6 Week Program

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Options for Beginner and more Advanced in each Workout

  • Complete at Home with Your Baby or While They Nap!

  • Access to Members Only Facebook Group

  • Equipment needed: Set of Dumbbells and Resistance Bands

Level 1

  • Workout in Your Gym (or Home Gym!)

  • Greater Variety of Workout Exercises

  • 3 Workouts per Week

  • 6 Week Program

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Options for Beginner and more Advanced in each Workout

  • Complete at Home with Your Baby or While They Nap!

  • Access to Members Only Facebook Group

  • Equipment Needed: Rower/Bike/Treadmill, Dumbbells or Barbell, and Bands

Image by Matthew LeJune

Runners

*coming soon*

  • Get Back to Running Safely

  • Start at or after 8 weeks postpartum

  • 3 Runs per Week

  • 6 Week Program

  • Proper Run Technique Lessons

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Runs are time-based, not distance

  • Access to Members Only Facebook Group

  • Equipment Needed: Running Shoes

Experienced Mommas - Level 2

We start a new session each month.  Space is limited in each session in order for us to provide accountability and help to our mommas!  This level is for those mommas who have already completed Dumbbells & Diapers Level 1 only.

Top view of mother with baby boy lying o

Level 2

Minimal Equipment

  • Continued Focus on Core Strengthening

  • 3 Workouts per Week

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Options for Beginner and more Advanced in each Workout

  • Complete at Home with Your Baby or While They Nap!

  • Access to Members Only Facebook Group

  • Equipment Needed: Set of Dumbbells and Resistance Bands

Image by Lindsey Saenz

Level 2

  • Continued Focus on Core Strengthening

  • Workout in Your Gym (or Home Gym!)

  • Greater Variety of Workout Exercises

  • 3 Workouts per Week

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Options for Beginner and more Advanced in each Workout

  • Complete at Home with Your Baby or While They Nap!

  • Access to Members Only Facebook Group

  • Equipment needed: Rower/Bike/Treadmill, Dumbbells or Barbell, and Resistance Bands

Experienced Mommas - Level 3

We start a new session each month.  Space is limited in each session in order for us to provide accountability and help to our mommas!  This level is for those mommas who have already completed Dumbbells & Diapers Level 2 only.

Common Questions

When can I start working out after having my baby?

Your OB/Provider will give you clearance, typically after 6 weeks.

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For our Running program, it is recommended to be 6 months postpartum.

How are the workouts delivered?

We use an app that will send you the workout.  In addition to showing the workout, it has video embedded to show the movement to you so you are not guessing how to perform it!

I never worked out before/during pregnancy, is this still for me?

Even more reason to start now!  Each workout has modifications to meet you where you are in your fitness journey!

I am several months postpartum, is this still for me?

Yes! Once you have a baby, you are technically postpartum forever! The core and pelvic floor work is still critical and beneficial at all points in the postpartum period.

What if I want to work out more than 3 times per week?

When starting a fitness routine postpartum, regardless of activity level during pregnancy, we do not recommend more than three workouts per week to start.  Your body needs to prioritize healing and recovery, and as such we feel three workouts per week is just right.  When you unlock Level 2, then we can add more workouts!

I have a few pieces of equipment at home, to include a treadmill.  Should I pick the "At Gym" version?

Yes!  The "At-Home" version is for those with just dumbbells.  If you have a cardio machine (treadmill, bike, etc) and potentially other gear, we recommend you choose the "At-Gym" version for greater workout variations!

Are there any commitments?  Am I locked in to anything?

Nope.  All of our plans are "single purchases", meaning nothing is on auto-renew.  If you opt for personal training, your coach will confirm your next months plans before billing.

What gear do I need for the At-Home program?

Just a pair of dumbbells! If you do not have a pair, we recommend investing in some.  You could theoretically use items from around your house if you are in a pinch!

Woman Working Out

Level 3

Minimal Equipment

  • Continued Focus on Core Strengthening

  • 3 Workouts per Week

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Options for Beginner and more Advanced in each Workout

  • Complete at Home with Your Baby or While They Nap!

  • Access to Members Only Facebook Group

  • Equipment Needed: Set of Dumbbells and Resistance Bands

Fitness

Level 3

  • Continued Focus on Core Strengthening

  • Workout in Your Gym (or Home Gym!)

  • Greater Variety of Workout Exercises

  • 3 Workouts per Week

  • Postpartum Tips, Knowledge, and Healthy Recipes Sent on Rest Days

  • Dedicated Core & Pelvic Floor Work

  • Options for Beginner and more Advanced in each Workout

  • Complete at Home with Your Baby or While They Nap!

  • Access to Members Only Facebook Group

  • Equipment needed: Rower/Bike/Treadmill, Dumbbells or Barbell, and Resistance Bands

©2020 by Dumbbells & Diapers Fitness.