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Each workout has 4 parts - 1, 2.1, 2.2, 3.1, 3.2 and 4.


  1. These are moves which will prepare your core for the workout. You perform them at the start, for the said repetitions (reps). The core exercise for each week is explained at the start of the week's program.

  2. These are your strength moves. Superset 2.1 and 2.2 (do them one after the other) for the said reps. Take] minute break after the superset and repeat for a total of 3 rounds. For eg. If 1.1 is 10 squats and 1.2 is 10 pushups, you do 10 squats followed by 10 pushups, take a minute break and then go back to doing 10 squats and 10 pushups, followed by 1 last round - so total of 3 rounds.

  3. These are your strength moves. Superset 3.1 and 3.2 for the said reps. Take 1 minute break after the superset and repeat for a total of 3 rounds. 

  4. This is the cardio part of your workout. It includes 3 exercises. They need to be performed in intervals - 40 seconds of work and 20 seconds of rest, twice at every exercise, for a total of 2-3 rounds with 1 minute break between rounds. For eg. Let's say the cardio part has X,Y & Z exercises. Start your timer. At 0 you do X for 40 seconds, then rest for 20 seconds, when the timer hits 1 minute do X again for 40 seconds, rest for 20 seconds. When timer hits 2 minutes start doing Y for 40 seconds, rest for 20 seconds, when it hits 3 minutes do y again. Move onto Z the same way to complete 1 round. Rest 1 minute, and repeat for 1 more round. Rest again for 1 minute, and repeat for 1 last round.

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  1. What if I don't have a box? - You can use a chair/small, sturdy table/stool

  2. What if I dent have a stepper? - You can use the staircase in your house.

  3. How many calories am I burning in a workout? - You will be burning anywhere between 300 to 450 calories depending on your previous exercise history, current muscle mass & efficiency with which the workout is performed.

  4. When do I engage my core - Ideally, all the time!

  5. How do I breath during strength training - always remember to exhale and engage core while you exert Ina move (EEE). For eg. While squatting, comIng up is the point of exertion (which feels harder), where you exhale and going down is easier so you inhale.

  6. How do I breathe during cardio? - When it comes to cardio, always remember to engage, the inner core (explained in Diaphragmatic breathing) maintain the activation and move, breathing and out throughout (EMM).

  7. I feel tired/weak/experience mild head oche/ sweat a lot during the workout - Your body has been through an awful lot and it takes time to get back to your pre-pregnancy RD-less Be potent and allow yourself to get a hang of the workouts. Rest and hydration are very important! Listen to your body and remember to take one step at a time, one rep at a time.

  8. Is it normal to feel pain in my low back, knees or pelvic floor while exercising? - Pain N NEVER okay, and neither is discomfort. Stop the exercise immediately and refer to the following page for guidance.

  9. What kind of a diet do I follow? - Diet is specific to individual needs, demands and goals. Always stick to a balanced, nutritious diet with a good mix of fibrous, complex carbohydrates, lean protein and nuts. If you are lactating, you need to consume 500 extra calories. Consider cutting down calories only if you're not lactating. Drink ample water!

  10. I've never worked out before/I've done more intense workouts before. Is this really for me? - This is an effective full body based program aiming to improve both strength and cardiovascular endurance. If you're finding it hard, start slow, with reduced ranges, reps or duration and work your way up. If you're finding it easy, gradually progress to increased reps/duration of cardio intervals/adding weights to challenge yourself. 

  11. Can I workout while lactating? - Milk production N affected only in those getting back to very intense training. Its not affecting by working out otherwise. In case you want to push yourself harder in a workout or find that your milk production is affected by the program, breastfeed/pump before you do the workout just to be on the safeside. 


The following could be the reasons you're experiencing pain: 

  1. Incorrect technique - pay attention to the form in each exercise and execute it slowly 8, correctly.

  2. Painful range, - reduce and find a pain free range and slowly work yourself up to full range, until there is no pain.

  3. Improper core activation - poor or lack of activation of your inner core (as shown in diaphragmatic breathing) fails to protect and stabilise your hip joint and spine while performing a movement and can lead to pain.

  4. Focusing on quantity over quality - always care about the quality of performing the exercise over quantity. So slow down the movements, process how its working on your body and allow enough time to correct the technique if need be as opposed to doing the reps hurriedly.

  5. Pushing yourself past limits - learn to listen to your body and be aware of when you need to stop or slow down. When movements get hard, you tend to ignore the form out of exhaustion. Pause, and either reduce the reps or the duration of workout and gradually progress it from there.


With Diaphragmatic breathing, we are learning how to activate the inner core (lower abdomen/transverse abdominis muscle, pelvic floor and diaphragm) to better support the joints and perform movements in a safe and pain free manner. Start by understanding how the TA (transverse abdomens) feels by coughing, then we learn to how to consciously activate it.

  • Place 2 fingers 2 inches below and inside of your hip bone on either side

  • Take a deep breath in, allow your diaphragm, pelvic floor and abdomen to fill up with air

  • As you exhale, squeeze your pelvic floor, clamp your lower abdomen and chest down to the centre, pulling your belly button up and back into the spine

  • Build pressure in between your fingers as you exhale, creating a corset/natural belt around your mid section

  • Always exhale having a mind to pelvic floor, pelvic floor to lower abdominal connection, building pressure as your breath the air out, contracting the inner core and feeling that bulge underneath your fingers.



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WEEK 1 - DAY 1

1.    Diaphragmatic breathing standing/supine/quadraped - 10 each

2.1  Chair squats - 20

2.2  Chair dips - 15

3.1  Unilateral hip extension - 15 each

3.2  Snow angels - 1 minute

4.    High plank burpees/shuffle to overhead press/ stepups hops