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Jamie Eason's Post-Pregnancy Fitness Trainer: Training Overview

Here it is: your 12-week, post-pregnancy workout plan. With Jamie as your guide, you'll be amazed by what you can achieve!

Main | Months 1-3 | Training | Nutrition | Supplementation | Time Management | Get Started

My Post-Pregnancy Fitness Trainer is unique in that it has both a 12-week plan and a shorter introductory program designed for moms who have received an exercise "green light" from the doctor but aren't ready for more intense training yet. If you haven't watched the Months 1-3 video and looked at that program, do so before watching this video.

For the last couple of weeks of that program, you'll work on your core and back strength, and increase the intensity of your daily walks. Once you're feeling comfortable with those circuits, and if you and your doctor think you're ready, it's time to take it up a notch and begin the circuit training program I created specifically for new moms.

It's no coincidence that the Months 1-3 plan, this 12-week plan, and my 12-week LiveFit plan add up to roughly nine months total. That's how long you were pregnant, and my hope is that this three-pronged approach is exactly what you need to recapture your pre-pregnancy physique—or maybe even your best physique ever. How does that sound?

In this video and article, I'll give you an introduction to circuit training, outline the plan you'll be following for the next 12 weeks, and answer some of the questions you may have along the way.

Training Overview
Watch The Video - 12:42

Am I ready for this?

If you've been feeling good and getting stronger, you're likely ready for the next stage of training. But if you're having any lingering pain, or if something simply doesn't feel right, be sure to talk to your doctor before you move on. If you have any symptoms of diastasis recti (abdominal wall separation), you may need more time before starting this section of the program. You can see a video about how to check for diastasis recti in the "Months 1-3" page.

Of course, I understand that being ready means more than being physically prepared. You're probably still settling into life with your little one, and it can be daunting to think about finding any "me time" in your day for working out. The Time Management Overview can help with that to some degree, but missed days are bound to happen, especially in the first phase of the program.

Don't sweat it. When this happens, simply start where you left off and keep going. Remember, this is a journey, not a daytrip. The important part is not to give up. This circuit-training program is meant to work with your busy schedule. Morning, noon, or night, fit it in where you can.

What is circuit training?

Circuit training is a style of training where you perform multiple exercises in a series. Your goal is to complete each exercise with little to no rest in between them, like you're doing one big, giant set. Then you rest and perform either another round or two of the same circuit, or a different circuit of exercises.

Circuits are perfect for new moms because they work a lot of muscles in a short amount of time and can be customized for specific goals. Over the coming months, you'll perform circuits that build strength, add muscle mass, increase endurance, and strengthen your core muscles. Routines like my Anytime, Anywhere, 15-Minute Workout—which you'll find within the program—are perfect for when you have a short window of time, want to get your heart rate up, and burn some calories.

Circuits are perfect for new moms because they work a lot of muscles in a short amount of time and can be customized for specific goals.

Another great thing about circuits? You can do them with weights like dumbbells or a medicine ball, or simply using your own body weight. So even if you don't have access to a gym right now, you can still make this plan work in less than half an hour per day. This type of routine is perfect if you can take advantage of your baby's naptime to do your training at home.

For the first month of this program, you're going to use only your body weight. I found that with the right combination of exercises, this gave me all the challenge I needed. But if you feel like you want more intensity, feel free to add a medicine ball to some of the exercises.

Phase 1 Weeks 1-4

For the next eight weeks, you're going to train six days per week, with one well-deserved rest day every Sunday. During the first four weeks, which comprise Phase 1 of the program, you'll be alternating two circuits of bodyweight movements with two core-focused circuits. This arrangement makes it very easy to get back on track if you miss a day.

Here's how it looks:


  • Monday: Napping baby circuit
  • Tuesday: Ab circuit
  • Wednesday: Anytime, Anywhere, 15-Minute Workout
  • Thursday: Swiss ball circuit
  • Friday: Napping baby circuit
  • Saturday: Stroller/carrier workout
  • Sunday: Rest


  • Monday: Anytime, Anywhere, 15-Minute Workout
  • Tuesday: Ab circuit
  • Wednesday: Napping baby circuit
  • Thursday: Swiss ball circuit
  • Friday: Anytime, Anywhere, 15-Minute Workout
  • Saturday: Stroller/carrier workout
  • Sunday: Rest

Once you're done with the first two weeks, you'll repeat: Week 3 will follow the exact same schedule as Week 1, and Week 4 will look like Week 2.

You may have noticed that Saturdays are special during this month. I encourage you to get outside and spend time with your new baby. For this, I've designed two workouts you can do on a walk!

The first is a stroller workout you can do on pretty much any street or in any park. You'll do things like bodyweight squats, lunges, and side leg raises while you're pushing the stroller, and step-ups, dips, and push-ups while it's parked.

The second option is a workout you can do while your baby is strapped to you in a sling or a carrier. Choose one of these two workouts on Saturday while you're spending time with your baby. It should take no more than 15-20 minutes. Then, on Sunday, you'll rest up for the week to come.

I encourage you to get outside and spend time with your new baby.

Phase 2 Weeks 5-8

After four weeks of alternating these bodyweight circuits, you'll be ready to step up your training and incorporate free weights. In this four-week phase, you'll perform routines I designed and followed myself to begin increasing both strength and muscle mass. This is when you'll really start to feel—and possibly see—the gains you've been working for. Your baby is probably sleeping better by now, which means you're likely sleeping better too, and proper rest is really important for reaching your training goals.

Just like in Phase One, you'll be training six days per week. But this time around, your week will be split into three strength workouts using a combination of weights and body weight, and three cardio workouts. Also unlike Phase One, each week in Phase Two will look the same:

Phase two

  • Monday: Lower-body strength workout
  • Tuesday: Cardio
  • Wednesday: Upper-body strength workout
  • Thursday: Cardio
  • Friday: Full-body strength workout
  • Saturday: Cardio
  • Sunday: Rest

For your cardio workouts, you can perform either the nap circuit or the 15-minute workout from Phase One, or if you prefer, 30 minutes of cardio training of your choice. If you're at home, consider running or jumping rope. If you have access to a pool, even swimming laps at a good pace can really get your heart rate up, so consider that as well.

Your week will be split into three strength workouts using a combination of weights and body weight.

Phase 3 Weeks 8-12

Phase 3, the last four weeks of the plan, is where you really start focusing on regaining any muscle you may have lost, and hopefully growing new muscle as well! You'll follow a traditional four-day split:

Phase Three

  • Monday: Back and biceps
  • Tuesday: Rest
  • Wednesday: Shoulders and abs
  • Thursday: Rest
  • Friday: Legs and calves
  • Saturday: Chest, triceps, and abs
  • Sunday: Rest

Where's the cardio, you ask? You can definitely still spend as much time walking the as you want and as your schedule allows, but the focus is to build muscle and strength during final four weeks. Remember, every bit of muscle you add actually burns fat, because muscle is "metabolically active" tissue, meaning it burns calories even at rest.


Can I do this at home?

I did many of my workouts at home. Although it's tough to lift as heavy or hit the muscles with as much variety as you can at the gym, with just a little equipment you can still get a great workout.

For me, being able to be home with my son and squeeze in a workout here and there was worth investing in a few key pieces of equipment. Dial-up dumbbells are ideal because they take up little space and offer a lot of variety. An adjustable bench or a platform is also a great accessory if you have the space. A jump rope, a medicine ball, and a stability ball don't cost much, and can be used a number of ways as well.

If you have room in your life for one more item, I recommend a 25- or 30-pound barbell to which you can add weight plates. You can use it many ways for your legs, chest, shoulders, and arms. Buy new or check the local classifieds, Ebay, and Craigslist for people looking to unload equipment. Often, it has barely been used, and they are willing to sell it for a bargain just to make space.

On the other hand, once you're ready, there's nothing wrong with bringing your baby to the daycare at your gym, if it has one. I waited until my son was sitting up and had good neck control—at around 6 months—to take him.

I know it can be hard to be away from your baby even for just an hour or two to exercise, but it's important to remember that your well-being affects the whole family. What's good for you is good for them, too!

You can do this!

So now that you have your plan to get back to training, be sure to watch the Nutrition Overview, Supplementation Overview, and Time Management Overview videos. Just like any other training plan, this is a complete approach, and making the most of it requires more than just breaking a sweat.


Main | Months 1-3 | Training | Nutrition | Supplementation | Time Management | Get Started