A well-rounded strength program designed for moms 4+ months postpartum. Choose from gym, home, or hybrid training options using mostly dumbbells and free weights—with barbell variations available. This program is scalable and suitable for both beginners and more advanced lifters. Expect thoughtfully structured workouts featuring supersets and tri-sets, built around the foundational movement patterns (squat, hinge, push, pull), along with targeted core work, conditioning, mobility, and recovery
Upper
Full Body Push
Lower
Full Body Pull
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
35-45 minutes
EQUIPMENT
Dumbbells
Long resistance bands
Bench
Box/Step
Stability Ball
Kettlebell(s) (optional)
TRX (optional)
Cable Machine (optional)
Lat Pulldown (optional)
Barbell (optional)
Bumper Plates (optional)
A progressive strength program built for the seasoned lifter, 6+ months postpartum and ready to build serious muscle. LIFT emphasizes barbell training with lower rep schemes, focusing on the foundational movement patterns—squat, hinge, push, pull, and carry. Ideal for those with full gym access, no lingering symptoms, and confidence under the bar. This program is for you if you're ready to feel powerful, capable, and stronger than ever
Upper Body
Lower Body
Full Body
Glutes
SKILL LEVEL
Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
Designed for the mom short on time but big on intention, the Express program offers a structured, efficient way to rebuild strength postpartum. You'll follow progressive overload principles and the core foundations of a well-rounded strength program—all in under 30 minutes. Minimal equipment needed: just dumbbells and resistance bands
Upper Body
Lower Body
Full Body
Core Conditioning
SKILL LEVEL
Beginner-Intermediate
GYM OR HOME
Home
WORKOUT LENGTH
20-30 minutes
EQUIPMENT
Dumbbells
Long looped resistance band
High anchor point
Bench, box or step
Are you new to the gym? Or have you taken a long break from exercise or lacked consistency in your training? Foundations is designed to teach you the fundamentals of a successful strength program. We cover the basics, keep it simple and progress over time to give you confidence and success in the gym.
Upper Body
Lower Body
Full Body
SKILL LEVEL
Beginner-Intermediate
GYM OR HOME
Both
WORKOUT LENGTH
35-45 minutes
EQUIPMENT
Dumbbells
Long resistance bands
Bench
Box/Step
Stability Ball
Kettlebell(s) (optional)
TRX (optional)
Cable Machine (optional)
Lat Pulldown (optional)
Barbell (optional)
Bumper Plates (optional)
A intermediate-advanced strength program with an emphasis on growing your glutes - both strength and size. Growing strength and muscle takes more than just a few good lower body exercises. This program teaches you how to optimally train, recover and progressively overload your glutes. Upper body strength still included for a well rounded approach.
Upper Push/Pull
Lower Body
Full Body
Glutes
SKILL LEVEL
Intermediate-Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
If you’re looking for a combination of your foundational and functional lifts, paired with faster paced movements - like plyometrics, power and conditioning - alongside fresh workouts week to week, then Hybrid 1.0 is for you.
Full Body
Full Body
Full Body
SKILL LEVEL
Intermediate-Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
The 3-phase Core Program is designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management, and enhancing breath and movement coordination. Phase 1, Core Foundations, focuses on reconnecting with the breath, deep core, and pelvic floor through intentional, low-load movements.
Full Body
Full Body
Full Body
Core/Mobility Reset
SKILL LEVEL
All levels
GYM OR HOME
Home
WORKOUT LENGTH
15-20 minutes
EQUIPMENT
Yoga block
Pilates Ball
Mini Band
Long Resistance band (light and moderate)
The 3-phase Core Program is designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management, and enhancing breath and movement coordination. Phase 2, Core Rebuild, introduces more dynamic stability work, layering in strength, control, and movement integration.
Full Body
Full Body
Full Body
Core/Mobility Reset
SKILL LEVEL
All levels
GYM OR HOME
Home
WORKOUT LENGTH
15-20 minutes
EQUIPMENT
Yoga block
Pilates Ball
Mini Band
Long Resistance band (light and moderate)
The 3-phase Core Program is designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management, and enhancing breath and movement coordination. Phase 3, Core Advanced, challenges your core with progressive loading and complexity to support high-level function and performance.
Full Body
Full Body
Full Body
Core/Mobility Reset
SKILL LEVEL
All levels
GYM OR HOME
Home
WORKOUT LENGTH
20-25 minutes
EQUIPMENT
Yoga block
Pilates Ball
Mini Band
Long Resistance band (light and moderate)
Dumbbells
A flexible, on-demand workout collection designed to fit your schedule, goals, and equipment availability. Whether you're looking for a full body, lower body, upper body, core, mobility, or prenatal session, you'll find targeted workouts that don’t follow a specific program—making it easy to plug in what you need, when you need it. Filter by muscle group, time, or equipment to find the perfect session that supports your training without the pressure of a set plan.
Choose based on your needs
SKILL LEVEL
All levels
GYM OR HOME
Home
WORKOUT LENGTH
15-60 minutes
EQUIPMENT
You'll find the option to choose between gym-based and dumbbell-only workouts, along with exercise swaps that allow you to fully customize each session based on your preferences and the equipment you have access to—so your training feels effective, enjoyable, and truly tailored to you.
Whether you're preparing for birth or rebuilding postpartum, we've got you covered. Our prenatal and postpartum programs are designed to support your strength, mobility and recovery - so you can training safely effectively and confidently through every stage.
You can purchase any prenatal or postpartum program separately if you prefer to own them outside of the membership. This option will allow you to use them through multiple pregnancies as well as move at your own pace.
The Lift with Emily subscription has a variety of conditioning, mobility, recovery workouts for specific muscle groups to do alongside your chosen program to keep your fitness routine well rounded and support your strength.
Exercise breakdowns with voice overs and form notes so you can confidently beform each movement with good form
Recurring billing: All subscriptions automatically renew unless canceled at least 24 hours before the billing period ends. Your access to the app remains through the billing cycle. Subscriptions are managed within the app