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MommyREGAIN Challenge

Full Body
Strength
Intermediate
Save Challenge
Saved

❗️ALWAYS TALK TO YOUR DOCTOR BEFORE STARTING ANY ACTIVITY.❗️

What it’s for:
Transition from core recovery to full-body strength. Whether you’ve finished Mommy Core or are ready to start strength training anytime postpartum, this challenge meets you where you are.

Workout Structure:

  • Hybrid-friendly: Designed for home but with regressions (easier) and progressions (harder) for gym access.
  • Flexible options: Switch between home and gym workouts based on your day.

Tips for Success:

  • Start slow and listen to your body.

If it feels too easy:

  • Add more weight
  • Slow down your reps
  • Do an extra set
  • Shorten rest time
  • Limited weights? Focus on proper form, breathing, and engagement. Use heavier dumbbells when possible to keep progressing.

What you need:

  • Dumbbells
  • Small loop resistance bands
  • Pilates ball or pillow

Let’s rebuild your strength and confidence at your pace, wherever you are. You’ve got this!

‍

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Mommy Regain 1

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Hip Thrust

3 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Hip Thrust
Barbell Hip Thrust

Superset Kneel to Stand with 1-Arm Overhead Press

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight

Superset Elevated Push Up

3
|
12 - 15 Reps
Alternative:
-
Regression:
Higher Incline Push Up
Higher Incline Push Up
Progression:
Push Up
Push Up

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Superset Deadbug

3
|
10 Per Side
Alternative:
-
Regression:
Bent Arm and Leg Dead Bug
Bent Arm and Leg Dead Bug
Progression:
Mark as Done

Mommy Regain 2

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Romanian Deadlift

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Romanian Deadlift
Barbell Romanian Deadlift

Superset Dumbbell Pullover

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Lat Pulldown
Lat Pulldown

Superset Floor Chest Press

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Bench Press
Barbell Bench Press
Mark as Done

Mommy Regain 3

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Renegade Row

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Dumbbell 3 Point Row
Dumbbell 3 Point Row
Progression:

Band Kickback

3
|
10 Per Side
Alternative:
-
Regression:
Progression:
Cable Kickback
Cable Kickback
Mark as Done

Mommy Regain 4

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Hip Thrust

3 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Hip Thrust
Barbell Hip Thrust

Superset Kneel to Stand with 1-Arm Overhead Press

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight

Superset Elevated Push Up

3
|
12 - 15 Reps
Alternative:
-
Regression:
Higher Incline Push Up
Higher Incline Push Up
Progression:
Push Up
Push Up

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Superset Deadbug

3
|
10 Per Side
Alternative:
-
Regression:
Bent Arm and Leg Dead Bug
Bent Arm and Leg Dead Bug
Progression:
Mark as Done

Mommy Regain 5

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Romanian Deadlift

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Romanian Deadlift
Barbell Romanian Deadlift

Superset Dumbbell Pullover

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Lat Pulldown
Lat Pulldown

Superset Floor Chest Press

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Bench Press
Barbell Bench Press
Mark as Done

Mommy Regain 6

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Renegade Row

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Dumbbell 3 Point Row
Dumbbell 3 Point Row
Progression:

Band Kickback

3
|
10 Per Side
Alternative:
-
Regression:
Progression:
Cable Kickback
Cable Kickback
Mark as Done

Mommy Regain 7

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Hip Thrust

3 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Hip Thrust
Barbell Hip Thrust

Superset Kneel to Stand with 1-Arm Overhead Press

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight

Superset Elevated Push Up

3
|
12 - 15 Reps
Alternative:
-
Regression:
Higher Incline Push Up
Higher Incline Push Up
Progression:
Push Up
Push Up

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Superset Deadbug

3
|
10 Per Side
Alternative:
-
Regression:
Bent Arm and Leg Dead Bug
Bent Arm and Leg Dead Bug
Progression:
Mark as Done

Mommy Regain 8

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Romanian Deadlift

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Romanian Deadlift
Barbell Romanian Deadlift

Superset Dumbbell Pullover

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Lat Pulldown
Lat Pulldown

Superset Floor Chest Press

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Bench Press
Barbell Bench Press
Mark as Done

Mommy Regain 9

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Renegade Row

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Dumbbell 3 Point Row
Dumbbell 3 Point Row
Progression:

Band Kickback

3
|
10 Per Side
Alternative:
-
Regression:
Progression:
Cable Kickback
Cable Kickback
Mark as Done

Mommy Regain 10

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Hip Thrust

3 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Hip Thrust
Barbell Hip Thrust

Superset Kneel to Stand with 1-Arm Overhead Press

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight
Kneel to Stand with 1-Arm Overhead Press w/ a Heavier Weight

Superset Elevated Push Up

3
|
12 - 15 Reps
Alternative:
-
Regression:
Higher Incline Push Up
Higher Incline Push Up
Progression:
Push Up
Push Up

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Superset Deadbug

3
|
10 Per Side
Alternative:
-
Regression:
Bent Arm and Leg Dead Bug
Bent Arm and Leg Dead Bug
Progression:
Mark as Done

Mommy Regain 11

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Romanian Deadlift

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Romanian Deadlift
Barbell Romanian Deadlift

Superset Dumbbell Pullover

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Lat Pulldown
Lat Pulldown

Superset Floor Chest Press

3
|
12 - 15 Reps
Alternative:
-
Regression:
Progression:
Barbell Bench Press
Barbell Bench Press
Mark as Done

Mommy Regain 12

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Renegade Row

3 Sets
|
10 Per Side
Alternative:
-
Regression:
Dumbbell 3 Point Row
Dumbbell 3 Point Row
Progression:

Band Kickback

3
|
10 Per Side
Alternative:
-
Regression:
Progression:
Cable Kickback
Cable Kickback
Mark as Done

Mommy Regain 13

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Goblet Squat

4 Sets
|
12 - 15
Alternative:
-
Regression:
Bodyweight Squat
Bodyweight Squat
Progression:

Dumbbell Hip Thrust

4 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Bodyweight Hip Thrust
Bodyweight Hip Thrust
Progression:
Barbell Hip Thrust
Barbell Hip Thrust
Mark as Done

Mommy Regain 14

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Superset Kneel to Stand with 1-Arm Overhead Press *

4
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine
Mark as Done

Mommy Regain 15

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Staggered Goblet Squat

4
|
10 - 12 Per Side
Alternative:
-
Regression:
Goblet Squat
Goblet Squat
Progression:

Superset Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Renegade Row

4
|
10 Per Side
Alternative:
-
Regression:
Dumbbell Bent Over Row
Dumbbell Bent Over Row
Progression:
Barbell Row
Barbell Row
Mark as Done

Mommy Regain 16

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Goblet Squat

4 Sets
|
12 - 15
Alternative:
-
Regression:
Bodyweight Squat
Bodyweight Squat
Progression:

Dumbbell Hip Thrust

4 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Bodyweight Hip Thrust
Bodyweight Hip Thrust
Progression:
Barbell Hip Thrust
Barbell Hip Thrust
Mark as Done

Mommy Regain 17

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Superset Kneel to Stand with 1-Arm Overhead Press *

4
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine
Mark as Done

Mommy Regain 18

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Staggered Goblet Squat

4
|
10 - 12 Per Side
Alternative:
-
Regression:
Goblet Squat
Goblet Squat
Progression:

Superset Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Renegade Row

4
|
10 Per Side
Alternative:
-
Regression:
Dumbbell Bent Over Row
Dumbbell Bent Over Row
Progression:
Barbell Row
Barbell Row
Mark as Done

Mommy Regain 19

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Goblet Squat

4 Sets
|
12 - 15
Alternative:
-
Regression:
Bodyweight Squat
Bodyweight Squat
Progression:

Dumbbell Hip Thrust

4 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Bodyweight Hip Thrust
Bodyweight Hip Thrust
Progression:
Barbell Hip Thrust
Barbell Hip Thrust
Mark as Done

Mommy Regain 20

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Superset Kneel to Stand with 1-Arm Overhead Press *

4
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine
Mark as Done

Mommy Regain 21

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Staggered Goblet Squat

4
|
10 - 12 Per Side
Alternative:
-
Regression:
Goblet Squat
Goblet Squat
Progression:

Superset Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Renegade Row

4
|
10 Per Side
Alternative:
-
Regression:
Dumbbell Bent Over Row
Dumbbell Bent Over Row
Progression:
Barbell Row
Barbell Row
Mark as Done

Mommy Regain 22

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Goblet Squat

4 Sets
|
12 - 15
Alternative:
-
Regression:
Bodyweight Squat
Bodyweight Squat
Progression:

Dumbbell Hip Thrust

4 Sets
|
12 - 15 Reps
Alternative:
-
Regression:
Bodyweight Hip Thrust
Bodyweight Hip Thrust
Progression:
Barbell Hip Thrust
Barbell Hip Thrust
Mark as Done

Mommy Regain 23

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Superset Kneel to Stand with 1-Arm Overhead Press *

4
|
10 Per Side
Alternative:
-
Regression:
Half Kneeling Single Arm Press
Half Kneeling Single Arm Press
Progression:

Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine
Mark as Done

Mommy Regain 24

Start slow and listen to your body. If the exercises feel too easy, try adding more weight, slowing down your reps, doing an extra set, or shortening rest time. Strength grows through challenge, so push yourself gently but intentionally you’ve got this! If you’re working with limited weights, control each movement and focus on proper breathing and muscle engagement. Try to access heavier dumbbells when you can to keep progressing.

Dumbbell Staggered Goblet Squat

4
|
10 - 12 Per Side
Alternative:
-
Regression:
Goblet Squat
Goblet Squat
Progression:

Superset Lateral Band Walk

3
|
10 Per Side
Alternative:
-
Regression:
Band Seated Hip Abduction
Band Seated Hip Abduction
Progression:
Hip Abduction Machine
Hip Abduction Machine

Renegade Row

4
|
10 Per Side
Alternative:
-
Regression:
Dumbbell Bent Over Row
Dumbbell Bent Over Row
Progression:
Barbell Row
Barbell Row
Mark as Done
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