BOunce Back - Homebased 

  • New moms who want to get back to fitness.
  • Phase 1 – Beginner, Phase 2 – Intermediate, Phase 3 - Advanced.
  • Access to the FitCru app at all times.
  • Chat access with your coach to stay motivated.
  • Customised nutritional guidance.
  • Educational videos to start the program with confidence and clarity.


12 Week(s)

Workouts Per Week

5 workouts

Fitness Level

Beginner & Intermediate

Equipment Needed

Moderate Dumbbells



Plan Overview

Having a child is life’s greatest joy. For new mothers, nothing is more important than their little ones. But for your child’s wellbeing, you need to be at your healthiest too! Regaining the fitness levels you had before pregnancy is a fulfilling journey with our Postpartum Rebuild Program, led by our amazing health expert, Alisha Chinoy.

Find your way back to fitness post delivery, in the healthiest way possible.


Alisha Chinoy

Alisha Chinoy is a mother of one and a wife to an amazing husband. She is a certified fitness trainer and focuses in pre and post natal fitness. She crafted this plan because she has a passion for helping women and men get fit without feeling the need to deprive themselves. She wants to educate her clients on how to eat and workout for their body so they don't need to suffer through the diet or kill themselves in the gym to see results.
She believes moderation in everything is key and if you don't feel GOOD while getting healthy you are doing it wrong. It should be fun, exciting and you don't have to cut out major food groups to see results.

Most of her clients are shocked by the amount of food in their meal plan. She wants to teach her clients so that they don't have to rely on her forever and make educated decisions because they know the 'Why' behind the program. She also wants to be a motivator, friend and a positive influencer in their life so they feel they are supported throughout the process.


Basic Training Guidance

Train like Professional

In this plan, the home workouts are a mix of bodyweight, dumbbells and free hand exercises. You will need a bench, stair, sturdy, chair, table, a piece of napkin, 1 kg - 4 kg dumbbells depending on your level, or 1 kg leg weights if you wish to add more resistance.

Nutrition Plan and Supplement Recommendations

Recipes / Meal Plans

We’ll create a custom meal plan that is designed for your macro count according to your height, weight, age, body type and overall goals. Your mean plan will account for any allergies or preferences with gluten-free, lactose free and vegetarian options. We will help you breakdown your intake of every meal so that you can monitor your calories.


There’s one that fits you.

Designed by certified professionals, Fitcru plans keep your current level of fitness and future health goals in mind.


Looking for more than just physical training? Get a team of coaches to boost your health with custom workouts, diet and lifestyle changes.


High-performers with a professional focus on fitness may train under a personal team of trainers, nutritionists, psychologists and physiotherapists.

Think you’re ready for more? .

Give our other programs a go!

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