--- title: Free Home Workout Challenge | Just for Mums description: In this FREE GUIDE, my aim is to educate you about the changes that occur to your core during pregnancy & childbirth and to provide you with a list of exercises to avoid completely and ones that can be beneficial for you postpartum. image: https://justformums.co.nz/hubfs/Free-Home-Workout-Challenge.png --- ![new colour logo rectangle1](https://justformums.co.nz/hs-fs/hubfs/new%20colour%20logo%20rectangle1.png?width=1100&height=400&name=new%20colour%20logo%20rectangle1.png)Homepage - [Home](https://justformums.co.nz?hsLang=en) - [In Person Training](https://justformums.co.nz/personal-training?hsLang=en) - [Group PT](https://justformums.co.nz/group-personal-training?hsLang=en) - [Online PT](https://justformums.co.nz/online-personal-training?hsLang=en) - [Massage](https://justformums.co.nz/at-home-pregnancy-and-postnatal-massage?hsLang=en) - [Programs](https://justformums.co.nz/?hsLang=en#selfguidedonlineprograms) - Pregnancy - [Trimester 1: Build](https://justformums.co.nz/trimester-1-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (I)](https://justformums.co.nz/trimester-2-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (II)](https://justformums.co.nz/trimester-2-home-pregnancy-workout-part-2?hsLang=en) - [Trimester 3: Prepare](https://justformums.co.nz/trimester-3-home-pregnancy-workout?hsLang=en) - Postpartum - [Postpartum: Retrain](https://justformums.co.nz/postpartum-home-workout-retrain?hsLang=en) - [Postpartum: Bulletproof](https://justformums.co.nz/postpartum-home-workout-bulletproof?hsLang=en) - [Postpartum: Core & Floor](https://justformums.co.nz/postpartum-core-pelvic-floor-home-workout-restore?hsLang=en) - FREE - [Free Home Workout Challenge](https://justformums.co.nz/free-home-workout-challenge) - [Postpartum Exercise Guide](https://justformums.co.nz/postpartum-exercise-guide?hsLang=en) - [Pregnancy Do's and Don'ts](https://justformums.co.nz/pregnancy-dos-and-donts-free-ebook?hsLang=en) - [Diastasis Recti: Self Check and Exercise Guide](https://justformums.co.nz/diastasis-recti-self-check-and-exercise-guide?hsLang=en) - [Home](https://justformums.co.nz?hsLang=en) - [In Person Training](https://justformums.co.nz/personal-training?hsLang=en) - [Group PT](https://justformums.co.nz/group-personal-training?hsLang=en) - [Online PT](https://justformums.co.nz/online-personal-training?hsLang=en) - [Massage](https://justformums.co.nz/at-home-pregnancy-and-postnatal-massage?hsLang=en) - [Programs](https://justformums.co.nz/?hsLang=en#selfguidedonlineprograms) - Pregnancy - [Trimester 1: Build](https://justformums.co.nz/trimester-1-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (I)](https://justformums.co.nz/trimester-2-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (II)](https://justformums.co.nz/trimester-2-home-pregnancy-workout-part-2?hsLang=en) - [Trimester 3: Prepare](https://justformums.co.nz/trimester-3-home-pregnancy-workout?hsLang=en) - Postpartum - [Postpartum: Retrain](https://justformums.co.nz/postpartum-home-workout-retrain?hsLang=en) - [Postpartum: Bulletproof](https://justformums.co.nz/postpartum-home-workout-bulletproof?hsLang=en) - [Postpartum: Core & Floor](https://justformums.co.nz/postpartum-core-pelvic-floor-home-workout-restore?hsLang=en) - FREE - [Free Home Workout Challenge](https://justformums.co.nz/free-home-workout-challenge) - [Postpartum Exercise Guide](https://justformums.co.nz/postpartum-exercise-guide?hsLang=en) - [Pregnancy Do's and Don'ts](https://justformums.co.nz/pregnancy-dos-and-donts-free-ebook?hsLang=en) - [Diastasis Recti: Self Check and Exercise Guide](https://justformums.co.nz/diastasis-recti-self-check-and-exercise-guide?hsLang=en) # Free Home Workout Challenge Want to feel better in your body but don’t know where to begin? This **free 5-day challenge** is perfect for mums who want to start moving again without needing to leave the house, buy equipment, or carve out a full hour. ![Free-Home-Workout-Challenge](https://justformums.co.nz/hs-fs/hubfs/Free-Home-Workout-Challenge.png?width=1210&height=1208&name=Free-Home-Workout-Challenge.png "Free-Home-Workout-Challenge") ### Made for Real Mum-Life Whether you’re nap-trapped, juggling school runs, or still adjusting post-baby, this challenge gives you a simple way to prioritise yourself **at home, in your own time**, with no pressure. You’ll get short, accessible workouts designed to help you feel energised, capable, and just a little more like *you* again. ### No Gym. No Pressure. Just You. This isn’t about doing more, it’s about doing what feels good, with guidance and support to help you build momentum. Join the challenge and take that first step toward moving with confidence, all from the comfort of home. ![pregnancy and postpartum fitness programs just for mums fitness](https://justformums.co.nz/hs-fs/hubfs/pregnancy%20and%20postpartum%20fitness%20programs%20just%20for%20mums%20fitness.png?width=1024&height=1024&name=pregnancy%20and%20postpartum%20fitness%20programs%20just%20for%20mums%20fitness.png) ## Pregnancy & Postpartum home workouts Feel strong, supported, and confident through pregnancy and postpartum with workouts designed for every stage of motherhood. [Learn More](https://justformums.co.nz/?hsLang=en#selfguidedonlineprograms) ## More Free Resources ![Postpartum-Exercise-Guide](https://justformums.co.nz/hs-fs/hubfs/Postpartum-Exercise-Guide.png?width=1700&height=2200&name=Postpartum-Exercise-Guide.png) ### Postpartum Exercise Guide In this FREE GUIDE, my aim is to educate you about the changes that occur to your core during pregnancy and childbirth and to provide you with a comprehensive list of exercises to avoid completely and those that can be beneficial for you postpartum. [Explore more](https://justformums.co.nz/postpartum-exercise-guide?hsLang=en) ![Pregnancy-Dos-and-Donts-Ebook-232x300](https://justformums.co.nz/hs-fs/hubfs/Imported_Blog_Media/Pregnancy-Dos-and-Donts-Ebook-232x300.png?width=232&height=300&name=Pregnancy-Dos-and-Donts-Ebook-232x300.png) ### Pregnancy Do's and Don'ts Ebook In our free ebook guide, we delve into six essential do’s and don’ts that are specifically focused on movement, breathing, and exercise. [Explore more](https://justformums.co.nz/pregnancy-dos-and-donts-free-ebook?hsLang=en) ![Diastasis Recti Guide](https://justformums.co.nz/hs-fs/hubfs/Diastasis-Recti-Guide-1.png?width=386&height=500&name=Diastasis-Recti-Guide-1.png) ### Diastasis Recti: Self Check and Exercise Guide In this FREE guide, I show you how to self check Diastasis Recti and provide you with a few exercises you can do that will help heal the gap. 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