Wendy Espinosa Fitness
Postpartum 8 Week Challenge
Postpartum 8 Week Challenge
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Make sure the email you use at checkout is valid to receive challenge info, this is the e-mail I will use to send you the app invite.
This is a 8 WEEK full body challenge:
What's included:
PRIZE
- 1st place: FREE entry into my next challenge
- $100 cash prize
PROGRAM
- Access to app which contains videos for all exercises.
- Access to a private group chat for support and motivation from other participants
- 8 WEEKS of workouts: 4 days a week with 3 rest days
- Split is 2 lower body days, 2 upper body days and postpartum deep core workouts 3x a week.
- Workouts can be done at home or at the gym
- You will have direct access to me through the app, have any questions on an exercise or need a substitute? you will be able to message me with any questions!
Equipment needed:
- Resistance Bands (small booty bands)
- Dumbbells (weight depends on your strength)
- Bench or something to put your back against and step up on.
- Pillow or yoga block
NUTRITION
- Nutrition guidance (calculating macros, snack ideas, etc)
- Access to over 400 recipes with macros you can track and plan in the app.
- Nutrition document with meal ideas and general nutrition basics.
ACCESS TO THE APP FOR THE CHALLENGE IS ONLY AVAILABLE FOR 8 WEEKS.
*There are no refunds or exchanges for challenges*
IS THIS PROGRAM RIGHT FOR YOU?
This challenge is designed for postpartum women who are ready to rebuild their strength and reconnect with their body. It is best suited for those who have been cleared by their healthcare provider to return to exercise, have passed the initial early postpartum recovery stage, and feel ready to gradually increase activity.
The program includes postpartum deep core workouts 3x per week, which focus on rebuilding foundational core strength. If you are managing diastasis recti (abdominal separation) or pelvic floor concerns, please consult your doctor, pelvic floor physical therapist, or midwife before starting. Modifications can be discussed with me directly through the app — just send me a message and I will help you find the right approach for your body.
MODIFICATIONS & PROGRESSIONS
Every participant can progress at their own pace. You can swap out exercises as needed based on your comfort level and available equipment, and you can always message me in the app for a substitute movement. There is no pressure to do every exercise as written — listening to your body is part of the process.
WHEN TO PAUSE OR STOP
Stop any exercise and rest if you experience pain (beyond normal muscle fatigue), pressure or heaviness in the pelvic area, leaking, dizziness, shortness of breath, or any symptom that feels off. When in doubt, pause and reach out to me through the app, or consult your healthcare provider before continuing.
This program is not a substitute for personalized medical advice. Always follow the guidance of your own clinician regarding when and how to return to exercise after birth.
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