The Get It Done Club: Programmes
1️⃣This Start Strong Programme
The Start Strong programme is a full body strength and conditioning programme. For mums who don’t just want to ‘start’ again post birth, but start Strong. This programme has 4 progressions in intensity.
Who’s it for? How Challenging is it?
New mums, 6-8 weeks post partum, EASY, BEGINNER, Pelvic floor rehab, Core & Diastasis Rehab.
Equipment, Duration, Days and progression?
Mat, Long resistance band, Bodyweight, 4 days per week, 20-40 minute sessions.
LEVEL 1= BEGINNER , LEVEL 2 =INTERMEDIATE, LEVEL 3 = ADVNCED
2️⃣The ‘Mum-Bum’ Builder plan
The Mum Bum Builder plan will challenge, strengthen and grow your glutes! Focusing on lower body exercises, it will not only make you look sexy in your jeans but help strengthen your core and lower back.
Who’s it for? How Challenging is it?
6-8 weeks postpartum PLUS, BEGINNER, INTERMEDIATE, Strength & conditioning, core strength, Lower body rehab (hips, glutes, pelvic floor)
Equipment, Duration, Days and progression?
Mat, Short resistance band, Dumbbells, 3 days per week, 45minutes +
LEVEL 1= BEGINNER , LEVEL 2 =INTERMEDIATE, LEVEL 3 = ADVANCED
3️⃣The CORE RESTORE plan
Full Body programmes with a special emphasis on core rehabilitation post birth, reduce tummy pouch & strengthen your deeper core muscles. 4 Programme progressions.
Who’s it for? How Challenging is it?
New mums, 6-8 weeks post partum, BEGINNER to INTERMEDIATE Pelvic floor rehab, Core & Diastasis Rehab.
Equipment, Duration, Days and progression?
Mat, Long resistance band, Dumbbells, Bodyweight, 4 days per week, 20-40 minute sessions. LEVEL 1= BEGINNER , LEVEL 2 =INTERMEDIATE, LEVEL 3 = ADVANCED
4️⃣TIME SAVER : Mini Burner plan
If you want to save time but still feel a BIG BURN, this is the programme for you.
Who’s it for? How Challenging is it?
Experienced exercisers, time poor, INTERMEDIATE- ADVANCE, Full body, cardio, HIIT.
Equipment, Duration, Days and progression?
Mat, Dumbbells, Bodyweight, TIMER, 5 days per week, 10- 20 minute sessions. LEVEL 1= BEGINNER , LEVEL 2 =INTERMEDIATE, LEVEL 3 = ADVANCED
5️⃣Returning to the Gym Programme
Want to get back into the gym again, but unsure where to start? this programme will ease you back into the swing of things by focusing on the nailing the BASICS (as the basic’s are always the best)
Who’s it for? How Challenging is it?
INTERMEDIATE/ Advanced. Ready for heavier weights than you have at home.
Equipment, Duration, Days and progression?
Gym membership, 3 x Sessions per week, 45min- 1 hour.
LEVEL 1=INTERMEDIATE, LEVEL 2 = ADVANCED
6️⃣The Full Body “GymHun” Programme
For the mum’s who want to step it up a notch in the gym and serious see some gains. Great as a follow up to the ‘RETURNING TO THE GYM’ programme
Who’s it for? How Challenging is it?
INTERMEDIATE/ Advanced. Ready for heavier weights than you have at home, more advanced training moves & techniques
Equipment, Duration, Days and progression?
Gym membership, 4 x Sessions per week, 45m - 1 hour. .
LEVEL 1 = ADVANCED
7️⃣BONUS: Stretch & Mobility
One programme designed to be added alongside your training, to promote flexibility and mobility
Who’s it for? How Challenging is it?
ALL LEVELS
Equipment, Duration, Days and progression?
10-20 MINUTES, MAT, BODYWEIGHT,
1 X BONUS SESSION.
8️⃣BONUS: Core Strength
One programme designed to be added alongside your training to increase your deep core strength.
Who’s it for? How Challenging is it?
INTERMEDIATE, Been training consistently post partum, past recovery stage
Equipment, Duration, Days and progression?
10-20 MINUTES, MAT, BODYWEIGHT,
1 X BONUS SESSION.
9️⃣BONUS: ADVANCED Weighted Core
One programme designed to be added alongside your training to take your core to the next level
Who’s it for? How Challenging is it?
INTERMEDIATE, ADVANCED, comfortable with weight training and crunches
Equipment, Duration, Days and progression?
20 - 30 MINUTES, MAT, DUMBBELLS
1 X BONUS SESSION.
