28 Week Pregnancy Program

Yes! Please consult your healthcare professional before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

This program will guide you through your second and third trimester of your pregnancy. During your first trimester, you can basically do what you were currently doing before you were pregnant and most women don’t need to make exercise modifications / adjust workouts until the second trimester.

Yes! I’ve included modifications in the descriptions for each exercise & in some of the exercise videos. I’ve also provided an exercise modification guide at the top of the program so you can refer to it throughout your pregnancy. I suggest you screenshot it so you can refer to it when needed. If you need further assistance modifying any exercises, please feel free to email me at [email protected]

You will need some dumbbells. I suggest a lighter pair for upper body and a heavier pair for lower body. You definitely will need a stability ball, a booty band, a long resistance band (light resistance), a small yoga ball, and a yoga block. You can find these things on Amazon for a great price. I highly recommend you get these for the program. It will benefit you postpartum too! If you have access to a gym, you’ll have everything you need. For any exercises that you’d need special m equipment for like a barbell or machine, I provide an at-home option but you’ll need dumbbells and bands at home in order to do some of them.

No but you will need access to certain equipment at home. You will need some dumbbells. I suggest a lighter pair for upper body and a heavier pair for lower body. You definitely will need a stability ball, a booty band, a long resistance band (light resistance), a small yoga ball, and a yoga block. You can find these things on Amazon for a great price. I highly recommend you get these for the program. It will benefit you postpartum too! If you have access to a gym, you’ll have everything you need. For any exercises that you’d need special m equipment for like a barbell or machine, I provide an at-home option but you’ll need dumbbells and bands at home in order to do some of them.

Workouts are going to vary based on a number of factors including the lift, workout type, how much rest you take, if you modify movements, if you’re at home or at the gym, or if you do the optional burnout or not. Most of the lifts are around 45 minutes give or take. Again, it depends on the factors I listed above. In the second trimester lifts are longer and as you get closer to the end of your third trimester, your lifts will get a little shorter. You’ll have days where you’ll just do core work and/or birth prep and optional cardio. Those days are going to be shorter.

This is a resistance training based program that includes unilateral training, mobility, warm-ups, mobility work, birth prep to get your body ready for labor, pelvic floor strengthening and relaxing, deep core work, 360 breathing and optional cardio days.

The split will change throughout the program and adapt as your body changes. Second trimester: Push Day (chest, triceps, & shoulders) Leg Day - glute / hamstring focused Pull Day (back, biceps, core) Leg day - quad focused Core Stability + Optional Cardio Optional Full Body Day Rest Day Third trimester: Full Body Upper Body Cardio + Core Lower Body Birth Prep + Active Recovery Optional Full Body Day Rest Day Middle of third trimester: Full Body Pelvic Floor Relaxing + Cardio Intervals Lower Body (Pelvic Opening Workout) Upper Body LIIS + BIRTH PREP Optional Full Body Rest Day End of third trimester: Full Body Pelvic Floor Relaxing + Cardio Intervals Lower Body (Pelvic Opening Workout) Upper Body LIIS + BIRTH PREP Rest Day Rest Day

Please email me at [email protected] or DM me on Instagram. I’d love to help you in anyway possible as you do this program.

You can always modify your weekly split to fit your needs. I’ve added in optional workouts throughout the week so you can really listen to your body. If you need help deciding what to do, you can always reach out to me and I can help you adjust the program.

Working out during your pregnancy (as long as your cleared by your doctor) can be so beneficial. It can help reduce common pregnancy aches and pain and chance of injury. It can improve sleep, boost mood, increase energy, prevent excess weight gain, lower blood pressure, promote muscle tone, endurance and strength. It can help you feel more confident and strengthen your mind alongside your body to prepare you for birth. It can help with a better recovery and birth (although there are a lot of things outside of your control during labor and delivery). One study found that exercise during pregnancy boosts your baby’s brain development.

These prenatal workouts in my program are designed for expecting moms who were active pre-pregnancy and are looking for a structured prenatal workout plan to maintain strength and muscle tone during pregnancy. That doesn’t mean you can’t start working out since you weren’t before but I wouldn’t suggest this program.

Yes, working out pregnant is safe. However, pregnancy is not the time to take up new physical pursuits, so you should not start my prenatal workout program if you are a beginner or have not participated in exercise regularly before becoming pregnant. Your safety and that of your baby is critical, so you must check with your doctor or obstetrician to get the all-clear before starting any pregnancy exercise program – even if you’re feeling fine.