ReBuild 6 Week Postnatal Improver Programme

ReBuild: 6 Week Improver Postnatal Programme

There will be no more 6 week programmes running until Spring 2026.

Who's it for?

This Improver programme is for mamas who have returned to exercise since having their baby and have some degree of confidence of using weights already.

Perhaps you might want to return to running soon?

Or you feel like the conditioning workouts you've done until now need to progress a little further?

More complex moves, higher intensity

Introducing more complex moves and higher intensity in terms of amount of time working, and reduced rest periods. This is great if you want to push your strength and fitness further.

Core engagement

Developing a strong core is still a key part to every class, unlike foundational the core moves will progress towards planks, crunches and stronger moves which more effectively build core strength.

Frequently Asked Questions

Do I have to be quite advanced to join the Improver?

Not at all! Every mama has their own recovery timeline so it’s difficult to talk about this in terms of months, but generally in the 6-12 months postpartum we’ve noticed some of our clients are ready to move away from the more rehabilitation moves and to focus more on progressing their strength and overall fitness.

What sort of exercises will you do?

When focussing on strength we’ll look at technique for some of the major compound lifts i.e. movements where you’re working 2 or more muscle groups.

We may focus on push/pull exercises to ensure we’re working the full range, so we may look at deadlifts and squats and focus on building your confidence to lift at your optimal weight.

With the cardio sessions, we’ll use the machines like ski erg, upright bike, rower and assault bike to help progress your cardiovascular fitness.

We’ll still be thinking about postnatal considerations, incorporating the breath, pelvic floor considerations and core engagement.

How many can book onto the programme?

We limit the programme allowance to 9 people to ensure our instructors can give you the focus and attention to carry out new movements under correct supervision.

Plus, any more than 9 babies in the gym and it can spark chaos!

If you’ve still got questions, don’t hesitate to contact us.

What to expect?

There's nothing else like this in Bath, 6 weeks of strength training and cardio with continued emphasis on pelvic floor rehabilitation and core engagement.

Functional fitness

Replicating the demands of parenting in the gym space with resistance training. Expect to feel strong while lifting and carrying your baby.

Endorphin-boosting cardio

We LOVE the idea of you getting strong with weights again but we also fully respect how amazing it feels to do cardio again. Expect good music and a step in your stride post-workout!

Interested but not sure if it's right for you? Get in contact with us

What exercises do we do?

Every week we’ll progress through a workout which follows a different theme. Please note that this is a very rough guide.

Week 1 – Benchmarking and impact-testing

Week 2 – Strength compound lifts (push pull)

Week 3 – Cardio tabata with light weights

Week 4 – Strength compounds lifts

Week 5 – You-go I-go Partner Cardio workout (with calorie goals to work towards!)

Week 6 – Retest Week, Cardio + Core