You don’t need fancy gyms or tons of equipment to get fit! For the beginner and intermediate levels of this challenge you will need a set of dumbbells (light, medium, and heavy for you) and resistance bands. For the Advanced level a barbell, squat rack, and pull up bar is recommended. Looking to purchase the equipment recommended? You can visit Ashley’s Amazon shopping list anytime.

No. I did not make any of the levels specifically pregnancy friendly. If you are looking for a pregnancy safe program check out the SLAM pregnancy workout program. I highly encourage you to go check that out!

Generally, YES! ALL SLAM workouts are designed with the “mom core” in mind. But, there is no one￾size-fits-all answer. Everyone is individual and their healing is, too. Watch for warning signs that your body isn’t managing the workload and modify as needed. Doming from your abs, feelings of pain or pulling or a heaviness in the vagina, and/or fecal or urinary leaking are all signs your body isn’t ready for that particular movement…yet!

Yes. There are a couple important things to keep in mind.
1) Your body is still producing relaxin, a hormone that increases ligament laxity and can make you more prone to injury. Be extra cautious and mindful as you work through the program.
2) You need to ensure that you are getting adequate nutrition so that it does not affect your milk supply. Drink plenty of water and eat lots of whole foods. Final note–you may notice more changes in your healing within a few months of weaning when your hormones regulate again.
That said, enjoy this special time. It goes quickly in the grand scheme.

This program is a six week cycle with 3 lifting days and 1 OPTIONAL metabolic conditioning day. It is recommended that you walk everyday for at least 30 minutes. In an ideal world I would have you strength train on Monday, Wednesday, Friday and do the metabolic conditioning day during the weekend.

In general, the beginner version is about 30 minutes, the intermediate around 45 minutes, and the advanced around 60 minutes. The difference isn’t just time. It’s volume and more advanced core work. For my SLAM fam-advanced will feel most like SLAM Elite, Intermediate is similar to SLAM45, and beginner feels most like SLAM30.

Each workout will have a beginner, intermediate, and advanced version. Choose the one that fits your time / equipment / goals the best.

These workouts are self-paced so you can move at a pace that feels right for your body-not rush to keep up. Every exercise includes a short tutorial so you know exactly what to do before you begin. From there, you’ll move through the workout at your own pace with a focus on form and staying connected to your core and pelvic floor. The goal is not to hurry-it’s to move well.

No biggie. You’re a human, after all. Just pick up where you left off and keep moving forward.

That is up to you. For most, these workouts are plenty! That said, if you enjoy a cardio activity such as running or cycling, you can certainly incorporate that into your fitness routine. Please take at least two rest days each week! I do recommend walking about 30 minutes daily if possible. It is great for muscle recovery, and stress relief.

Absolutely. Some days you have more time, more energy, or feel ready for more challenge. Other days your body may need something shorter. That’s normal. And it’s exactly why the program is designed this way. Choose the level that fits your body and your schedule each day.

This is a six-week progressive overload program, and every workout is designed with built-in options so you can meet your body exactly where it is each day. You’ll choose between a 30-minute (beginner), 45-minute (intermediate) or 60-minute (advanced) version based on your time, equipment, energy, and how your core and pelvic floor are feeling that day.

The beginner version is perfect if you are new to lifting, short on time, or rebuilding strength while staying mindful of healing and connection.

The intermediate version gives you a little more volume and challenge while still keeping control, breathing, and core engagement front and center.

The advanced version is for those who feel confident with barbell work, have a strong core foundation, and are ready for all the things.

The best part? You are never locked into one level. Some days you may choose shorter. Some days you may go longer. That flexibility is part of the design. Choose the version that fits your season-and let your strength build from there.

Both work great. These workouts are designed so you can do them at home with minimal equipment, or take them to the gym.