Training Sessions Per Week
5
Equipment required
As with Dad Hours - you can get started with a set of dumbbells! For some of the core and pelvic floor specific exercises, a small/looped resistance (booty band) and a longer resistance band (one long
piece so you can tie and adjust is ideal) are helpful and cost effective. A Pilates ball will also be used from time to time.
Notes
Whether returning to training, or just starting out, our Mum Hours program is suitable for women no matter where you are in your fitness journey. Staying active during pregnancy and the early postpartum period can provide incredible benefits for both your body and mind—when done safely and with care.
Supported by Coach Jamie (3x CrossFit Games Team athlete 2015, 2016 and 2018), the program is specifically designed to support women who are keen to be active and fit for their own wellbeing. In keeping with the Dad Hours values, the program has workouts that are quick and effective so you don't have to spend hours in the gym. The workouts are adapted from Dad WOD so partners can train together but includes suggestions for safer movements.
Whether you’re a seasoned athlete or new to physical activity, it’s essential to prioritise factors like pelvic floor and core health when planning your workouts. Every pregnancy and recovery journey are unique, so your exercise routine should be adjusted to meet your specific needs and adapt to your body’s changes. The Mum Hours program offers suggestions for modifications so you can train no matter your level of ability.
When to start training?
Generally, you can start when you are feeling ready to as long as you have been cleared by your health professionals. This is usually following your six week check up.
Example Week
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Session Brief
The goal here would be to keep each movement as close to unbroken as possible, with short and smooth transitions between each movement. For this reason, the cardio aspect should be at a hard, but controlled pace and pull-ups/push-ups scaled accordingly to achieve this!
Pull-ups could be modified to strict banded, jumping pull-ups or inverted barbell rows.
Push-ups could be modified to an elevated variation (hands on plates/box/bench etc.). An elevated variation tends to be more helpful as a stepping stone for those looking to achieve regular push-ups! As you get stronger, use less and less elevation, until you reach the floor.
For those who are pregnant, early postpartum, or managing ongoing challenges, focus on moving with control and intention while respecting your current strength and recovery. Scale or modify any exercise so it feels challenging yet sustainable, remembering that effort and consistency matter more than hitting every rep or load perfectly. And as always, reach out if you need guidance!
Workout of the Day
5 x AMRAP 4 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Rest 1 minute between each interval
*Start each interval with a buy in of 20/15 Calories on a machine of choice
Dumbbell/Kettlebell Only & Beginners Workout
5 x AMRAP 4 minutes:
10 DB/KB Bent Over Rows
10 Push-ups
15 Squats
Rest 1 minute between each interval
*Start each interval with a buy in of a 200m run OR 100m Farmers Carry (2 x DBs or KBs)cross the workout.
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Workout of the Day
Score Time
For time:
80/60 Calorie Row
60 Toes-to-Bar
40 Deadlifts (choose weight)
20 Front Squats (same weight)
Dumbbell/Kettlebell Only Workout
Score Rounds and Reps
On a 12:00 Clock:
Buy in: 800m Run
into;
AMRAP in time remaining of:
15 V-ups or Sit-ups
12 Double DB/KB Deadlifts
9 Double DB/KB Front Squats
Beginner Workout
Score Rounds and Reps
AMRAP 12 minutes:
200m Run
15 Sit-ups
10 Double Dumbbell Deadlifts
5 Double Dumbbell Front Squats
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Workout of the Day
4 sets, for max reps:
1 minute of Calories (machine of choice)
1 minute of Shoulder Press (35/25kg)
1 minute of Pull-ups (strict or kipping)
1 minute of Dumbbell Bench Press (2 x 22.5/15kg)
1 minute of Alternating Gorilla Rows (2 x 24/16kg)
1 minute of Rest
Dumbbell/Kettlebell Only Workout
4 sets, for max reps:
1 minute of Double Unders or Shuttle Runs (10m)
1 minute of Seated Single DB/KB Z-Press (seated on floor, held between both hands)
1 minute of Dual DB/KB Bent Over Rows
1 minute of Dual DB/KB Floor Press
1 minute of Single Arm Rows (30 seconds each arm)
1 minute of Rest
Beginner Workout
3 sets, for max reps:
1 minute of Single Skips or Shuttle Runs (10m)
1 minute of Seated Single DB/KB Z-Press (seated on floor, held between both hands)
1 minute of Alternating DB Bent Over Rows
1 minute of Dual DB Floor Press or Hand Release Push-ups
1 minute of Single Arm Rows (30 seconds each arm)
1 minute of Rest
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Rest Day
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Workout of the Day
5 sets for total reps:
1 minute of Clean & Jerks (60/40kg)
1 minute of Bar Muscle Ups or Burpee Pull-ups
1 minute of Rest
Dumbbell/Kettlebell Only Workout
5 sets for total reps:
1 minute of Double DB/KB Clean & Jerks
1 minute of Burpee Broad Jumps (1.5/1m)
1 minute of Rest
Beginner Workout
5 sets for total reps:
1 minute of Single Arm Dumbbell Clean & Jerks (alternating arms)
1 minute of Walking Lunges (bodyweight or with dumbbell)
1 minute of Rest
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Workout of the Day
EMOM x 20:
Minute 1: 15/12 Calories (machine of choice)
Minute 2: 15 Wall Balls (20/14lbs)
Minute 3: 15/12 Calories (machine of choice)
Minute 4: 15 Toes-to-Bar or GHD Sit-ups
Dumbbell/Kettlebell Only Workout
EMOM x 20:
Minute 1: 200m Run
Minute 2: 15-20 Goblet Squats
Minute 3: 50-75 Double Unders
Minute 4: Max reps Sit-ups
Beginner Workout
AMRAP 20 minutes:
200m Run
20 Air Squats
100 Single Skips
20 Sit-ups
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Rest Day