Mama Bear Health

General Fitness
Coach
Michelle Jones

JOIN MY TEAM! Access to a comprehensive full body strength training program, monthly group challenges and community page for support, motivation and questions. 

- Program works on 6 week blocks with changes in goals and workouts every block. 

- 4 full body workouts/ week with video demos. Complete with easier modification examples. (~60min length).

- 2 mobility sessions/ week with video demos. (~30min length).

- Hip health, Core strength & Posture focused.

- For any women (pre-pregnancy, pregnant, postpartum or mom with older children) looking to reduce pain, improve function and feel better! 

- Home workouts with some equipment required. 

Features
6 sessions per week
Must use App app to view and log training
Team Training
$22 / mo
Start My 7-Day Free Trial
benefit-image-0
Increase Core Strength & Function
This program focuses on re-connecting your core to decrease back pain and improve strength.
benefit-image-1
Correct your Posture
Through mobility movements and exercises you will align your spine reducing risks of injury and decreasing joint pain.
benefit-image-2
Get Healthy & Improve Conditioning
Through increasing lean muscle mass and metabolic conditioning workouts you will be leaner or decrease weight gain during pregnancy, increase strength and energy levels.
Features
feature-icon
Access to Coach Michelle
Chat page to ask all the questions and get feedback directly from Michelle.
feature-icon
Programming 6 days per week
4 Strength/Conditioning workouts 2 Mobility and recovery days
feature-icon
Exercise Video Guidance
Each exercise will have coaching tips and a video link so you know how to perform the workouts.
feature-icon
Detailed, expert instruction
My training philosophy is quality or quantity. Each workout will have specific coach instructions.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Team membership will help keep you motivated, keep track of your progress and provide support.
Equipment
Recommended
Sets of DB / Free weightsLoop BandsHandle BandsLarge Exercise BallExercise Mat 
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Train w/ Michelle Week 1 Day 1

A1

Air Squats w/ Band

2 x 15

A2

Bird Dog

2 x 10

A3

Band Lateral Raise

2 x 10

A4

Body Weight Good Morning

2 x 15

A5

Band Pull Aparts w/ Diagonal Pull

2 x 20

B1

DB Goblet Squat

3 x 8

B2

Standing DB Shoulder Press

3 x 8

B3

Split Squat

3 x 8

B4

Bent Over Row

3 x 8

C1

Weighted Step Ups

3 x 0:45

C2

Deadbug W/ Ball Squeeze

3 x 0:30

C3

Single Arm DB Snatch

3 x 0:45

C4

Side Plank w/ Knee to Elbows

3 x 0:45

C5

Core Activation Leg March

3 x 0:45

Monday
Train w/ Michelle Week 1 Day 2

A1

Wall W-Ys

2 x 10

A2

Breathing Bear Hold

2 x 5

A3

Walk Out Pushups

2 x 5

A4

Glute Bridge w/ Band

2 x 15

A5

Plank T's

2 x 10

B1

DB Floor Press

3 x 8

B2

DB Lateral Lunge

3 x 8

B3

Straight Arm Pulldown

3 x 8

C1

TRX Back Row

8, 10, 12

C2

DB Lateral Raise

8, 10, 12

C3

Curtsy Lunges

8, 10, 12

D1

1/2 Kneeling Single Arm DB Shoulder Press

5 x 8

D2

Side Plank w/ Knee to Elbows

5 x 8

D3

Single Leg Glute Bridge

5 x 8

D4

V Sit Rotations

5 x 8

Tuesday
Week 1 Day 3

A1

Lying Thoracic Rotations

3 x 10

A2

Hands & Knees UB Rotations

3 x 10

A3

Child's Pose

3 x 0:30

B1

Hamstring Floss

3 x 10

B2

Figure 4 Stretch

3 x 0:30

B3

Standing Chest Stretch

3 x 0:30

C1

Trap & Neck Door stretch

3 x 0:30

C2

Lying Lumbar Rotation

3 x 0:30

C3

Quad Position Shoulder Rotations

3 x 0:30

Wednesday
Train w/ Michelle Week 1 Day 4

A1

Air Squats w/ Band

2 x 15

A2

Bird Dog

2 x 10

A3

Band Lateral Raise

2 x 10

A4

Body Weight Good Morning

2 x 15

A5

Band Pull-Apart

2 x 20

B1

DB Deadlift

3 x 8

B2

Plate Front Raise

3 x 8

C1

Stability Ball Hamstring Curl

3 x 10

C2

Overhead Pull Over

3 x 10

C3

Glute Bridge w/ Adductor Squeeze

3 x 10

D1

Band Kickbacks

3 x 0:30

D2

Tricep Pulldowns

3 x 0:45

D3

Banded Clamshell

3 x 0:30

D4

Ground to Overhead

3 x 0:45

Thursday
Train w/ Michelle Week 1 Day 5

A1

Wall W-Ys

2 x 10

A2

Breathing Bear Hold

2 x 5

A3

Walk Out Pushups

2 x 5

A4

Glute Bridge w/ Band

2 x 15

A5

Plank T's

2 x 10

B1

Band Assisted Pull-Up

3 x 8

B2

Sumo Squats

3 x 8

B3

DB Curl to Press

3 x 8

B4

Single Leg Donkey Kicks

3 x 8

C1

DB Renegade Row

5 x 8

C2

Incline Push Ups

5 x 10

C3

DB Thruster

5 x 8

C4

Single Leg Calf Raise

5 x 10

C5

Bear Crawl

5 x 10

Friday
Week 1 Day 6

A1

Butterfly Stretch

3 x 1:00

A2

Neck Bench Stretch

3 x 0:30

A3

90/90 Hip Stretch

3 x 0:30

B1

Runner Stretch w/ Rotation

3 x 0:30

B2

Band Hamstring & IT Stretch

3 x 1:00

B3

Snow Angel Stretch

3 x 0:30

C1

Bench Lat & Tricep Stretch

3 x 0:30

C2

Seated Hip Stretch

3 x 0:30

C3

Kneeling Adductor Stretch

3 x 0:30

Coach
More from Mama Bear Health
coach-avatar Michelle Jones

closer-image-1
closer-image-2
Are you feeling lost with your fitness?

Unsure where to start? Don't know how to start feeling better? No time to go to the gym? Want access to a professional experienced coach without paying the personal training prices? Try joining our team for weekly workouts so you can start seeing real resu

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this program for?
All moms looking to heal their pains, improve strength & feel Better
Do I need to go to a gym?
No! These workouts can be done at a gym or from home with limited equipment.
Can I be a beginner?
Yes you can be newer to exercise, the workouts will have some easier modifications for more difficult exercises. If you have concerns or questions about certain exercises you are able to chat with Michelle to get suggestions on what you should do instead.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Train With Michelle
screenshot1
Train With Michelle
screenshot2
Train With Michelle
screenshot3

More from Mama Bear Health

teams
Train With Michelle
Start My 7-Day Free Trial