Every phase is paid once. Nothing renews.See pricing
Phase 03 · Weeks 17–24

Thrive, for life.

Bring it all together with full-body strength sessions of 25 to 30 minutes, plus habits you can keep long after week 24.

$69one-time · 8 weeks · 12 months of access
Get Thrive, $69All 24 weeks, $165
Please get clearance from your doctor or midwife before you begin.
A mom does dumbbell curls in her sunlit living room
What you'll focus on

Strength you keep.

Thrive is the most complete phase, built to leave you with a routine you can run on your own.

01

Full-body strength

Compound moves like deadlifts, lunges and push-ups that work everything at once.

02

Stamina you can feel

Steady, low-impact sessions that leave you with more energy.

03

Habits that last

Plan your own weeks, repeat favorites and keep moving well beyond the program.

Your eight weeks

How Thrive comes together.

Sessions start at 25 minutes and reach 30 by the end of week 24.

Weeks 17–1825–26 min

Combine

Full-body sessions that link the strength you built in Rebuild.

Weeks 19–2026–27 min

Power

Hinges, swings and lunges add smooth, controlled power.

Weeks 21–2228–29 min

Stamina

Longer strength-and-stamina sessions with steady, easy breathing.

Weeks 23–2429–30 min

Keep going

Your full 30-minute sessions, and a routine you can carry on after week 24.

Your first week of Thrive

Twenty-five minutes, full body.

Sessions reach 30 minutes by the final week, and every move is still paced by your breath.

You'll need
A mat·Dumbbells or a kettlebell·A sturdy bench or couch
01Full-body strength25 min
02Strength and stamina25 min
03Lower body power25 min
04Total-body flow25 min
Inside a session

Press play. We’ll count.

Every Thrive session is timed and cued, so you never have to count reps or watch a clock. Pause when the baby wakes and pick up right where you stopped.

  • Every move has one clear cue
  • A timer that runs for you
  • Easy, just right or tough? Tell us at the end

This is your very first Thrive session, exactly as it appears in My Program.

Week 17 · Session 125 min
Full-body strength
0:00
360° breathing

Breathe in and let your ribs widen to the sides. Breathe out slowly and feel a gentle lift from below.

4:00
4:00
Kettlebell deadlifts

Bell between your feet. Hinge, grip, and stand tall by squeezing your glutes.

4:00
8:00
Push-ups

From an incline or the floor. Lower as one long line and press away.

4:00
12:00
Goblet reverse lunges

Hold one weight at your chest and step back into a lunge.

4:00
16:00
Single-arm rows

One hand on a bench or couch. Row the weight to your hip.

4:00
20:00
Plank shoulder taps

From a plank on hands (knees down is great), tap one shoulder at a time.

5:00
Every week

Four sessions, on repeat.

Two full-body days, one lower-body day and one strength-and-stamina day, every week.

0125–30 min

Full-body strength

360° breathingKettlebell deadliftsPush-upsGoblet reverse lungesSingle-arm rowsPlank shoulder taps
0225–30 min

Strength and stamina

Standing marchesGentle hinge swingsThrustersSplit squatsSteady circuitBear hold
0325–30 min

Lower body power

360° breathingKettlebell deadliftsLateral lungesSplit squatsWeighted bridgesSuitcase carry
0425–30 min

Total-body flow

Cat-cowSquat to pressSingle-arm rowsPush-upsGentle hinge swingsModified dead bug
A mom holds her baby on her shoulders while stretching into a wide straddle
From the meal guide

Eat well this phase.

Thrive’s part of the meal guide: simple whole-food recipes with sensible portions. 2 of 6 are marked breastfeeding-friendly, and the guide shows those first if you are nursing.

BreakfastAvocado toast with eggs10 min
LunchMediterranean quinoa salad20 minBreastfeeding-friendly
DinnerBaked turkey meatballs and veggies35 min
DinnerFish tacos with crunchy slaw25 min
SnackYogurt, fruit and nut parfait5 minBreastfeeding-friendly
SnackHummus and veggie plate5 min
See the full meal guide→
Milestones

Wins we celebrate.

My Program marks these for you as they happen, and none of them are about the scale.

Week 20
Halfway through Thrive
Look at you go
Week 24
Thrive complete
Amazing work
Week 24
96 workouts logged
All 24 weeks, if you did all three phases

Thrive is a good fit if

You've finished Rebuild or already train regularly
You're cleared and comfortable with weights
You'd like longer, full-body sessions
You want a routine you can keep for life

Before you start

Even if you're feeling strong, check in with your doctor or midwife before starting any phase after giving birth.

Stop and seek care if you feel pain, bleeding, dizziness or shortness of breath. Flex Momma is a fitness program, not medical advice or physical therapy.

Thrive questions

Good to know

Can I start with Thrive?+
If you are cleared and already comfortable with strength work, yes. Any order works, though Recover, then Rebuild, then Thrive is the path we recommend.
Do I need a kettlebell?+
Dumbbells or a kettlebell both work. A kettlebell is easiest for swings, and a single dumbbell held by the ends works too.
Is Thrive too intense postpartum?+
Thrive stays low-impact and every move is cued with your breath. Many moves have an easier option in the cue, like push-ups from an incline or shoulder taps with knees down.
What happens after week 24?+
Your access lasts 12 months from purchase, so you can repeat any week or the whole phase, and keep your favorite sessions as a weekly routine.
All three phases

Start from the beginning.

We recommend Recover, then Rebuild, then Thrive. Bought one phase? Put what you paid toward the full program within 30 days.

Phase 01 · Recover
$69one-time · weeks 1–8

Breath, core and pelvic-floor-aware basics in 15 to 20 minute sessions.

Explore Recover
The full program
Save 20%
$165one-time · all 24 weeks

Recover, Rebuild and Thrive with the complete meal guide, in the recommended order.

Get the full program