New Mommy Program: Training by Viviana Morales Kolb in TrainHeroic

New Mommy Program

ButterflyFit with Viv

Mobility, Bodybuilding, Weightlifting, Miscellaneous, Women's Training
Coach
Viviana Morales Kolb

I created this program for the new mom who is trying to get herself into shape and begin a journey to a stronger version of herself. This is not a "snap-back" program. I have three children of my own and I don't believe in the "snap-back." I believe that we can come back stronger than ever and become the best versions of our present selves. There's no looking back, only forward. Join me on this postpartum journey and get yourself there! You have that inner butterfly. You just need to release it. This program requires nothing but your stroller, dumbbells, a chair, and of course that beautiful baby!!!

benefit-image-0
Workouts that incorporate your littles!
It's hard getting in a workout when you are not incorporating your little one. These workouts will incorporate your baby at least more than half of the week! They have already made us so much stronger, now they can help us go the extra mile.
benefit-image-1
A steady increase in intensity.
Don't get me wrong! The workouts WILL increase in intensity. We will get stronger every week. But you won't need much. It will be very cost efficient for those of you who do not have a full home gym.
benefit-image-2
You will get stronger!
You will get stronger! You get what you put in. Train with me and you will see yourself getting stronger from where you were postpartum. You will see the weight drop off as long as you eat right as well! I have all the tools you need to be the best version of yourself after baby! I've done it three times already! TRUST ME.
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Stroller // Chair
Recommended
Dumbbells // Bench/Box
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle

B

Stroller Walk

1 x 20:00

C

Kegels

3 x 8 @ 10

Recovery

D

Postpartum Stretch Circuit

Do each of these stretches for about 15-20 seconds for about 2 sets.

Monday
Week 1 Day 2

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle

B

Air Squat with Baby

3 x 8

C

Walking Lunges

3 x 6

D

Glute Bridge

3 x 8

E

Plank

2 x 30

F

Kegels

3 x 8 @ 10

Recovery

G

Postpartum Stretch Circuit

Do each of these stretches for about 15-20 seconds for about 2 sets.

Tuesday
Week 1 Day 3

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle

B

Stroller Walk

1 x 20:00

C

Kegels

3 x 8 @ 10

Recovery

D

Postpartum Stretch Circuit

Do each of these stretches for about 15-20 seconds for about 2 sets.

Wednesday
Week 1 Day 4

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle

B

Push-Up

3 x 8

C

Bench Dips

3 x 8

D

Bent-Over Row with Baby

3 x 8

E

Baby Overhead Presses

3 x 8

F

Kegels

3 x 8 @ 10

Recovery

G

Postpartum Stretch Circuit

Do each of these stretches for about 15-20 seconds for about 2 sets.

Thursday
Week 1 Day 5

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle

B

Stroller Walk

1 x 20:00

C

Kegels

3 x 8 @ 10

Recovery

D

Postpartum Stretch Circuit

Do each of these stretches for about 15-20 seconds for about 2 sets.

Friday
Week 1 Day 6

A

Active Recovery

1 x 30:00

B

Kegels

3 x 8 @ 10

Coach
coach-avatar Viviana Morales Kolb

I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you to that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; Mom X 3; US ARMY VETERAN

closer-image-1
closer-image-2
New Mommies!

You are strong! You are beautiful! You have created a human being! It can only get better from here. I am already proud of you.

Get New Mommy Program
closer-image-3
FAQs
Who is this training for?
New moms that have been cleared by their medical provider to start working out!
What if I miss a day?
Just count that day as your rest day, and continue with your training the next day! There are 6 days of programming per week.
What if I am breastfeeding?
If you are breastfeeding please talk to your provider and lactation consultation first. A lot of women will notice a drop in their supply after they start working out, UNLESS they properly replenish their calories needed to make enough milk.
New Mommy Program