Prenatal Workouts
These workouts are designed for pregnant woman from 4 weeks to 40+ weeks. Each workout is safe for all trimesters with the proper modifications that are provided to you within each workout. Please keep an eye out for any signs of intolerance such as coning/doming along the midline of the core, pelvic pain or pressure, incontinence and discomfort of any kind. If these signs of intolerance are present, please modify the movement.
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Rep-based Pre/Postnatal Full Body Strength Workout
Equipment needed:
-Long resitance band
-9 inch pilates ball/pillow
-Medium Kettlebell/Dumbbells
-Light dumbbells -
13 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-None -
12 Minute Timed Pre/Postnatal Core Rehab Workout
Equipment needed:
-Foam roller
-Resistance band -
35 Minute Timed Prenatal Core and Booty Strength Workout
Equipment needed:
-Mini band
-Resistance band with handles
-Bench or chair
-9 in pilates ball or pillow
-Dumbbell optional -
20 Minute Timed Prenatal Glute Focused Workout
Equipment needed:
-Medium/Heavy mini band
-Bench or chairGreat for travel
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15 Minute Full-Body Prenatal Stretch and Guided Labor Prep Meditation
Equipment needed:
-None -
25 Minute Prenatal Full-Body Strength Workout (2)
Equipment needed:
-Medium dumbbells
-Light dumbbells
-Bench -
Rep-Based Pre/Postnatal Demo & Do Core Connection Workout
10-12 reps x 4
-Slow banded marches
-Birddog + adduction lift
-Tall kneeling squat + band pull
-Core fallout
-Banded plank in + outsEquipment needed:
-Light mini band
-BenchGreat for travel
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25 Minute Low-Impact Cardio Workout
Equipment Needed:
-Bench or chair
-Medium Dumbbell
-Kettlebell option -
Rep-Based Pre/Postnatal Core Connection Workout
Equipment needed:
-9 in. pilates ball or pillow -
Rep-Based Labor Prep Strength Workout
Equipment needed:
-Mini band
-Bench or chair
-Resistance band with handles -
30 Minute Timed Low Impact Cardio and Core Workout (2)
Equipment needed:
-Bench
-12-20lb dumbbell -
12 Minute Prenatal Full-Body Stretch and Guided Labor Prep Meditation
Equipment needed:
-None -
15 Minute Demo & Do Full-Body Strength AMRAP
Equipment needed:
-Optional medium dumbbells
-Bench or chair -
30 Minute Low-Impact Cardio Workout
Equipment needed:
-Kettlebell option
-Medium dumbbells
-Bench or chair -
30 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-None -
25 Minute Timed Prenatal Full-Body Strength Workout + Cardio HIIT
Equipment needed:
-Bench -
20 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-Optional band with handles
-Wall
-9 in pilates ball or optional pillow -
25 Minute Timed Prenatal No Equipment Strength Workout
Equipment needed:
-NoneGreat for travel
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25 Minute Prenatal Full-Body Strength Workout (1)
Equipment needed:
-Medium dumbbells
-Bench or chair -
20 Minute Timed Prenatal Full-Body Strength Workout
Equipment needed:
-Light dumbbells
-Medium dumbbells
-Bench or chair
-Mini band -
25 Minute Timed Prenatal Core and Glute Workout
Equipment needed:
-9 in. pilates ball or pillow
-Light mini band
-Medium mini band
-Bench or chair
-Medium dumbbells -
Timed All Seasons Demo & Do Full-Body Strength Workout
45 sec/ 10 sec x4
Goblet squat + Calf Raise
DeadliftCurl + press
Alt single arm rowStanding side crunch
Incline reverse plankBanded fire hydrant
Step back lungeChest press
Tricep DipsEquipment:
-Heavy Dumbbells
-Medium Dumbbells
-Bench
-Mini Band -
10 Minute Prenatal Relaxation and Meditation
Equipment needed:
-Optional pillows
