Quick Effective Workouts

Ready for a challenging workout that you can do at home with minimal equipment? Searching for a program that is beneficial and healing for your core and pelvic floor, but still gets you sweaty (hello, endorphins)? This program is for YOU.

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What To Expect:


Weeks To Complete


Minute Long Workouts


(+1 Rest Day) Repeat!

Perfect for:

  • Busy women who are short on time, but still want challenging and efficient home workouts
  • Postpartum moms who need a total-body workout program that also works to heal their core (diastasis recti, prolapse, leaking, back pain, etc.)
  • Women who are looking to increase their strength and cardio capacity with effective workouts
  • Women who aren’t afraid to build some serious muscles and open their own damn pickle jars!

Required Equipment

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Exercise Ball
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Pilates Ball
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Resistance Band Mini Loops
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Resistance Band Long Loops
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Medium Dumbbells
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Light Dumbbells
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Resistance Band Door Anchor
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Heavy Dumbbells (Optional)
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Kettlebell (Optional)
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Weight Bench (Optional)
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Stepper (Optional)
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Kettle Gryp (Optional)
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Sliders (Optional)
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Who is this program for?

After you have finished Core Basics, SLAM30 is perfect for those who are ready for intensity (i.e. you have completed SLAM Bridge and/or you have a proficient baseline of fitness), but are strapped for time. All workouts are 30 minutes long and maximize strength and cardio gains while being mindful and healing for the core and pelvic floor! It is beneficial for women still healing diastasis recti and prolapse.

What is the goal of SLAM30?

The goal is to get you strong as heck, continue healing your core and pelvic floor, and to get you done and done in 30 minutes or less!

Are these workouts safe for diastasis recti or prolapse?

Generally, YES! That’s what the program is designed to help. But, there is no one-size-fits-all answer. 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! You can always repeat Core Basics, or go back to SLAM Bridge for less intensity.

Is SLAM30 safe for pregnancy?

It is generally safe for pregnancy if you have a doctor’s clearance to exercise. However, you might want to check out SLAM Pregnancy. This program 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 SLAM30 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 long are the workouts?

SLAM30 combines strength and metabolic conditioning to get you strong in only 30 minutes.

How challenging are the workouts?

These workouts definitely bring the heat. If you are more newly postpartum or newer to fitness, check out SLAM Bridge.

Do I need additional cardio with this program?

That is up to you. For most, the SLAM programs are 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. 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.

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

SLAM30 is 12 weeks. We follow a 3 days on/1 day rest schedule. Check in on rest days, too, though. There are lots of helpful tips to help you get the most out of the program.

How are the workouts presented?

Once you are a member, you will simply log in at getmomstrong.com. You will then click on the workout program of choice. The dashboard saves your place and tracks your progress. Each workout circuit comes with a series of videos teaching you EXACTLY how to perform the move and safely engage your core and pelvic floor. If the workout is for a certain number of reps, you will watch the tutorial videos and then complete the circuit on your own (not a “follow along”). If the circuit is for time, Ashley will often do the workout “alongside” you. The reason is, when a workout is for reps, you need to do it on your own to respect your own pace, and to watch your body and tune in with your core. When the workout is for set time, you can still respect your pace and do it alongside Ashley.

Do I get access to all programs when I subscribe?

Yes! You will have access to Core Basics, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, SLAM Core, SLAM Stretch, as well as a nutrition guide and a private Facebook group! Hot damn!!

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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6 unique programs for every level

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

Curated health tips from fitness & health experts

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

Fuel your body with love

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