The goal of this program is to move your body safely and support a healthy pregnancy while maintaining some of your strength and endurance for a healthy delivery and postpartum journey. There are many benefits of working out during pregnancy including: - improving stamina and heart health - reducing the risk of pregnancy complications - boosting your mood - lowering blood pressure and reducing back/pelvic pain - supports postpartum recovery

Each week includes three programmed strength training workouts & we recommend adding 1-2 low impact cardio workouts of your choice. This can include anything from a 10 minute Peloton ride, an incline walk on the treadmill for 20 minutes or going on a long walk with your dog. You can complete any of the programmed workouts or cardio on any day of your choosing. They’re labeled by week and day for easy navigation but feel free to mix and match or move workouts to days that work for you and your schedule. EXAMPLE WEEKLY SCHEDULE: M: bah•dee active Prenatal Program Lower Body Workout T: 20 minute walk outdoors W bah•dee active Prenatal Program Upper Body Workout TH: rest day F: rest day SA: bah•dee active Prenatal Program Full Body Workout SU: 30 minute hike

You’ll need a pair of light to moderate dumbbells.

Beginner to intermediate

Please keep in mind that every week will feel different so go at your own pace! If you’re only able to get in one workout or if you’re feeling up for a walk one week and NO workouts - that’s OKAY. The bah•dee active Prenatal Program is simply a guide that provides pregnancy safe workouts to keep your body moving and thriving during your journey.