Welcome to Level 1 Return to Strength - Postnatal Challenge – short on time, big on impact. This programme has been designed especially for new mums 3+ months postnatal who want to gently rebuild strength, stamina, and confidence after birth, without needing hours in the gym. Each workout is 15–20 minutes or less, making it realistic to fit around feeds, naps, and the unpredictable rhythm of postnatal life. The sessions combine low-impact cardio, strength training, and core recovery – all carefully chosen to support your postnatal body. What you’ll need: A set of dumbbells or tins of baked beans A mat or comfortable floor space Water and a little space to move How it works: Aim for 3 sessions a week, with rest days or gentle movement (like walking or pelvic floor exercises) in between. Always listen to your body. If something feels too much, pause, slow down, or repeat Level 1 again before moving on. When movements feel easier, your core feels stronger, and you recover well between workouts, you’ll be ready to try Level 2. This is about progress, not perfection. Celebrate the small wins – each time you move, you’re building strength for both body and mind.