SLAM45 is designed to take your fitness next level, but to do so safely and progressively. SLAM45 brings all the fun of HIIT, or bootcamp-style classes, but with focus on your protecting and strengthening your core and pelvic floor. While the workouts are total body and progressively more intense, SLAM45 coaches you on core and pelvic floor functionality each step of the way. The program blends strength and cardio, in a fully packed 45-minute sweat session.

You’ve completed the following:

1) All six levels of Core Basics.

2) Re-established the mind-muscle connection with your core through pelvic floor physical therapy and/or you’ve completed the Core Basics program.

3) You understand the signs and symptoms to watch for during a workout (coning or doming from the midline of the abs, feelings of pain or pressure in the vagina, leaking, etc.).

4) You have a mindset that allows you to regress an exercise when your body needs it.

There is no one-size-fits-all answer, but in general…yes. My workouts are designed with the “mom core” in mind. That said, everyone is individual and their healing is, too. Head to the program introduction page to watch the “Is this exercise safe?” video. In general, watch for warning signs that your body isn’t managing the workload. 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!

Check out SLAM Pregnancy. It is included with your subscription, and is tailored to each week of pregnancy. SLAM Pregnancy brings you workouts for each week of pregnancy, adapting to your changing body. Plus, you’ll receive a variety of health tips from pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

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.

Each workout is approximately 45 minutes, and contains a strength, cardio, and core component.

SLAM45 is designed to be three days of work, with one day of rest. Every fourth day is a rest day. You can tailor the schedule to meet your individual needs.

They are intense, but can be modified. This program was designed to be the “What’s next” for women looking to challenge themselves again postpartum (postpartum is forever!). You can easily modify the intensity level to your abilities by doing fewer rounds, and/or lighter weights. Conversely, you can make it more challenging by increasing the weights or taking fewer rests.

That is up to you. For most, SLAM45 is plenty! There is a combination of cardio and strength training. Workouts are total body. That said, if you enjoy a cardio activity such as running or cycling, you can certainly incorporate that into your fitness routine. Make sure to take two legitimate rest days per week, as your body will respond better, recover quicker, and you will ultimately see more gains!

Here is a list of equipment needed.

The program is 24 weeks.