🌿
A Plan Made For You

Strength,
Softness & Stamina

A gentle, sustainable three-day plan to tone up, build real fitness, and shed the layer that's no longer needed — with kindness for where your body has been.

🔥 Fat loss & toning
💚 Core & postpartum strength
🌬️ Stamina & endurance
Mon
🚣 Cardio
Tue
Rest
Wed
🌸 Tone
Thu
Rest
Fri
Rest
Sat
✨ Circuit
Sun
Rest
1

Monday — Rowing & Rhythm

Rowing Machine · 25–30 min
🚣‍♀️

Steady Rowing Intervals

Row at a comfortable, sustainable pace for 4 minutes, then ease off for 1 minute. Repeat this pattern for 25–30 minutes. Rowing works your legs, back, arms and core all at once — brilliant for building stamina and burning fat without it feeling like punishment.

25–30 min total 4 min steady / 1 min easy Comfortable pace
Rowing technique
Technique

Rowing Form Tips

Push through your legs first, then lean back slightly, then pull your arms in. Reverse the order on the way back. Smooth and controlled beats fast and jerky every time.

Legs → back → arms Steady rhythm
Plank
Core finisher

Forearm Plank

Hold a strong, straight line from shoulders to heels. Gently draw your belly button in. A few short holds after rowing wakes up the deep core beautifully.

3 × 20–30 sec Bodyweight
2

Tuesday — Rest Day

Recovery & gentle movement
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A Day to Recover

Your body tones and changes during rest, not just during exercise. A relaxed walk, some stretching, or simply resting is all completely valid today. No guilt — this is part of the plan, not a break from it.

3

Wednesday — Tone & Shape

Dumbbells, Kettlebells & Bands · 30–35 min

3 sets of each move, resting 45–60 seconds between sets. Controlled and smooth rather than rushed — that's where the toning happens.

Goblet Squat
Legs & Glutes

Kettlebell Goblet Squat

Hold the 6kg kettlebell close to your chest, squat down keeping your chest tall, then drive back up through your heels. Wonderful for shaping the legs and glutes while protecting the lower back.

3 × 12 reps 6kg kettlebell
Romanian Deadlift
Hamstrings & Glutes

Dumbbell Romanian Deadlift

Holding dumbbells in front of your thighs, hinge forward at the hips with a soft bend in the knees, then squeeze your glutes to stand back up. One of the best moves for lifting and toning the back of the legs.

3 × 12 reps 5kg dumbbells
Band Row
Back & Posture

Standing Resistance Band Row

Anchor the band at chest height, step back, and pull the handles to your ribs, squeezing your shoulder blades together. Lovely for posture — especially helpful if you spend time carrying or feeding little ones.

3 × 15 reps 9kg band
Lateral Band Walk
Hips & Glutes

Resistance Band Lateral Walk

Loop the band around your ankles or just above your knees, sit into a slight squat, and step sideways keeping tension on the band. A favourite for sculpting and strengthening the hips and outer glutes.

3 × 10 steps each way 4.6–9kg band
Glute Bridge
Glutes & Core

Resistance Band Glute Bridge

Band just above the knees, feet flat on the floor, lift your hips up and squeeze at the top before lowering slowly. Gentle on the core while still firming and lifting beautifully.

3 × 15 reps 9kg band
💫
Arms

Dumbbell Bicep Curl to Press

Curl the dumbbells up to your shoulders, then press overhead, and lower back down with control. A simple combo move that tones arms and shoulders together in less time.

3 × 12 reps 2–3kg dumbbells
4-5

Thursday & Friday — Rest

Recovery days
🕊️

Two Days to Recharge

Two rest days back to back gives your body proper time to recover and adapt, especially around the muscles you worked on Wednesday. Stay active in small ways — walking, stretching, playing with the kids — but no structured training needed.

6

Saturday — Full Body Glow Circuit

Kettlebells, Bands & Bike · 30 min

This is your fat-burning, stamina-building session. Work for 40 seconds, rest 20 seconds, move to the next exercise. Complete 3 full rounds, resting 90 seconds between rounds.

Kettlebell Swing
Circuit #1

Kettlebell Swing

Hinge at your hips and swing the 6kg kettlebell up to chest height using a snap of the hips, not your arms. The ultimate fat-burning move — gets your heart rate up while shaping glutes, hamstrings and core.

40 sec on / 20 off 6kg kettlebell
🚴‍♀️
Circuit #2

Exercise Bike Sprint

Hop on the bike for 40 seconds of brisk pedalling — enough to feel your breathing pick up. This keeps your heart rate elevated between strength moves and builds genuine stamina.

40 sec on / 20 off Moderate resistance
Glute Bridge
Circuit #3

Resistance Band Glute Bridge

A repeat from Wednesday, but here it doubles as a lower-intensity "recovery" move within the circuit, letting your heart rate settle slightly while still working your glutes.

40 sec on / 20 off 9kg band
🌬️
Circuit #4

Standing Mountain Climbers

Standing tall, drive your knees up towards your chest one at a time at a brisk pace, swinging your arms naturally. Raises the heart rate and works the core without any floor-based core strain.

40 sec on / 20 off Bodyweight
Band Chest Press
Circuit #5

Resistance Band Chest Press

Band anchored behind you, press the handles forward and extend your arms fully. A gentler move to close the round, toning the chest and arms while your breathing settles.

40 sec on / 20 off 9kg band
7

Sunday — Rest Day

Full recovery
🍵

End the Week Gently

You've moved your body three times this week — that's something to feel proud of. Use Sunday to rest fully, treat yourself kindly, and get ready to do it again next week.

"Toning takes time — and that's perfectly alright."

Fat loss and toning after pregnancy isn't linear, and consistency matters far more than intensity. Three honest sessions a week, done well, will get you there. Be patient and kind to your body — it's done something incredible.

Gentle Progression Over Time

Week 1–2

Focus purely on form and feeling comfortable with each move. Lighter weights, full range of motion.

Week 3–4

Add 1–2 reps per set, or step up one resistance band level. Increase rowing/bike intervals slightly.

Week 5–6

Try the 8kg kettlebell for swings and deadlifts if 6kg starts to feel easy. Add a 4th light walk during the week.

Week 7–8

Reflect on energy, sleep and how clothes feel rather than just the scales. Adjust the plan to whatever's working.