Kickstart Your Fitness Routine

Do you want to work out, but don’t have much equipment or time? SLAM Bodyweight is perfect!

First, you’ll complete Core Basics, which will give you the foundation for mind-muscle connection and engaging the pelvic floor. Then, you can jump into these 20-minute workouts knowing that you are properly working your core! While the program is total-body, it’s specifically designed to help postpartum moms with common issues like diastasis recti, prolapse, incontinence and more.

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What To Expect:


Weeks To Complete


Minute Long Workouts


Workouts Per Week

No Equipment, Follow-Along Workouts

It’s perfect for:

  • Moms with only 20 minutes to work out 
  • Women who don’t want to invest in equipment 
  • Postpartum and beginner fitness moms 
  • People looking for quick and effective total-body workouts

SLAM Bodyweight FAQs

What is the goal of this program?

The goal of SLAM Bodyweight is to provide a quick and hassle-free workout option for busy and beginner moms after Core Basics. You will use the skills learned in Core Basics, and will apply this breath and core/pelvic floor work to these sweat-inducing workouts.

How do I know I’m ready for SLAM Bodyweight?

If you have completed all six levels of Core Basics and feel confident in the skills gained during that self-paced program, you are likely ready. Remember to listen and respect your body. Think of all workouts as a template. You can always modify as needed.

Are these workouts safe for diastasis recti and/or prolapse?

There is no one-size-fits-all answer, but in general…yes. SLAM Bodyweight workouts are designed with the “mom core” in mind. That said, everyone is individual and their healing is, too. Watch for warning signs that your body isn’t managing the workload and always 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!

Is this program safe for pregnancy?

If you’re pregnant, you should check out SLAM Pregnancy. SLAM Pregnancy is tailored to each week of pregnancy, bringing you customized workouts, plus a variety of health tips from a variety of pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

Is this program safe while breastfeeding?

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.

How many days a week do we work out?

The program is 3 workouts with a weekly tip. You are encouraged to take a walk or try SLAM Stretch on the other days of the week. The programmed rest days give you tips on activities of daily living, nutrition, and mindset!

How long are the workouts?

SLAM Bodyweight is designed to be quick and dirty! All workouts are 20 minutes long.

How challenging are the workouts?

This program is great for those who are more newly postpartum or just starting (or restarting) their fitness journey and have limited time. You will be surprised at how much you will sweat using JUST your bodyweight!

What equipment do I need?

NONE! That’s the beauty of this program. You can opt to add things like resistance bands or light weights if you want to challenge yourself.

How long is the program?

SLAM Bodyweight is 6 weeks and the workouts can be done on your own time.

How are the workouts presented?

Once you are a member, you will simply log in at You will then click on the workout program of choice. The dashboard saves your place and tracks your progress.

Each workout is follow-along, meaning you will push play and do the workout with Ashley each time.

Do I get access to all the programs when I subscribe?

Yes! You will have access to Core Basics, SLAM Bodyweight, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, SLAM Stretch, SLAM Core, SLAM Nutrition, SLAM Barre and a private Facebook group!

Everything You Need in One App

Just ONE subscription gives you access to not only SLAM workouts, but the specialty programs that will help you have a well-rounded and healthy routine.

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900+ Workouts

9 unique programs for every level

  • At-home workouts that heal your core and pelvic floor
  • Beginner to advanced options
  • PLUS a pregnancy program

150+ Health Tips

Curated health tips from fitness & health experts

  • Short videos and guides
  • Improve movement for daily living
  • Expert pelvic health tips

150+ Recipes

Fuel your body with love

  • 30+ nutrition lessons
  • 150+ healthy, easy recipes
  • NO restrictive diets or calorie-counting!