Savage Workouts!

S.Well Moms

These first 6 videos are from the S.Well Moms 6 Weeks to Wellness course. They are a great foundational set of workout for anyone looking to build a strong core and healthy movement patterns! Equipment free (add in a resistance tube or hand weights to bump it up!)

This is a 20 minute Core Foundation workout.

Download PDF of Workout 1

This is a 28 minute core and glute workout

Download PDF of Workout 2

This workout is 48 minutes long. It is a pyramids workout focusing on total body large muscle group endurance.

Download PDF of Workout 3

This is a 23 minutes workout that focuses on total body strength building.

Download PDF of Workout 4

This is a 24 minute workout that builds total body strength

Download PDF of Workout 5

This is a quick 18 minute full body workout that will build strength and keep that heart rate up.

Download PDF of Workout 6

Click here for a PDF of a 6 part workout series for mamas with an AB separation

Restore the Core:

  • Get that core re-established! Make sure to check for an ab separation first and consult your doctor so you know if you are ready to start exercising.

  • At your own pace, use the first four workouts in the S.Well Moms series. Take 4-6 weeks to really get that core activating as follows:

    • Do workout 1 five times,

    • Do workout 2 five times,

    • Do workout 3 four times,

    • and do workout 4 four times.*

    • Now your core should feel great and strong and continue strength building by following along with our weekly workouts!

    *If you feel like you need more time with one of the workouts, stick with it! Listen to your body and let me know if you have any questions before or during your program!


Ab Workouts:

This is a great 10 minute, equipment free, level 1 Ab Rehab workout. Start here to get those abs engaging properly and to help decrease low back and hip pains.

This is a 10 minute equipment free Level 2 ab rehab workout. Once you feel like you’re regaining that connection to your abs, try out this workout to level up the strength building!

This is a 9 minute equipment free Awesome Ab Workout - throw it in to the end of your workout, after a run or just hit it in the living room to get in some quick core work!


Here’s my super quick blast workout! This week is turning out to be really packed but I knew I needed to squeeze something in this morning or I might not get to it. So here it is! Follow along and get strong in 7.5 Min! No equipment needed.

A great 30 min core workout with some arms and balance work to round it out. We’ll use a set of medium hand weights and a medium to heavy resistance band.

Quick view PDF of workout 2/3/19

This is a 20 minute equipment free strength workout I squeezed in after a day of sitting on my tush at the computer, right before the kids started to get home from school.

Quick view PDF of workout 2/10/19

This is a 25 minute full body workout. Weights and band recommended but there are equipment free modifications included!

Quick view PDF of workout 2/17/19

This video is about 40 minutes long but this full body workout can be done in about 25-30 minutes. Or break up each 6 minute circuit to fit your workout time! A resistance tube or hand weights recommended but not necessary!

Quick view PDF of workout 2/24/19

Here is a 10 minute Arms Workout! Hand weights and a band are recommended but there are equipment free modifications!

Quick view PDF of Arm Workout 3/3/19

This is a 10 minute Leg Workout! Hand weights can be used to kick it up a notch but otherwise, it’s awesome equipment free, too! Just need a bench, couch or chair

Quick view PDF of Leg Workout 3/3/19

This is a 20ish minute workout for our workout of the week! We use a resistance band and a set of medium hand weights but there are equipment free modifications explained in the video ;)

Quick view PDF of Workout 3.10.19

This is an 11 minute workout with two circuits (standing and on the ground). Do each circuit 2 or 3 times for a longer workout or once through for a great 11 minute workout. Handweights used but equipment free modifications can be found in the pdf.

Quick view PDF of workout 3.17.19

More videos added every week! Stay tuned!


MORE Workouts!

Here are a bunch of awesome workouts in PDF form with pictures, descriptions and cues to help you follow along on your own!

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