Eliza Katoa
28 Week Pregnancy Program
Stay strong & healthy during pregnancy & recover faster!
This program will support you throughout pregnancy & in preparation for birth 💪🏼These pregnancy-safe workouts will help you minimize aches & pains and prepare & strengthen your body for a quick recovery. We will focus on safe resistance training, proper breathing for a deep core connection, mobility, & birth prep movements like pelvic floor strengthening & releasing. It also includes my prenatal nutrition guide & recipes to help you nourish you and your growing baby!
Goal:
Strength
Strength
Prenatal, Full Body
28 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Prenatal, Full Body
28 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
Congratulations mama, and welcome to the Katoa Fitness Prenatal Workout Program. I’m so thrilled you’re here and so excited to be part of your healthy pregnancy! Your body is absolutely incredible and there’s nothing more empowering than working out while growing another human being. I created this program to help as many women as possible feel confident as they workout during this unique phase of life.
Sticking to a workout routine can have huge benefits - boost your mood, increase energy, improve sleep, reduce back pain and prepare mentally and physically for labor. But how do you do this? With my new program!
This program is designed to help you workout safely throughout your second and third trimester. You can expect a strength training program that includes warm-ups, mobility training, unilateral movements, birth prep, exercise modifications, optional cardio, deep core work, pelvic floor strengthening and relaxing, 360 breathing, and workouts that adapt to your changing body.
- Over 150+ pregnancy friendly workouts, programmed to take you through your 2nd and 3rd trimesters
- Safely minimize aches & pains during pregnancy
- Feel and stay strong + maintain muscle throughout your pregnancy
- Get the support and guidance to feel confident, safe & healthy during your pregnancy
- Includes Prenatal Nutrition Guide, tips & recipes
- Prep your body for post-natal recovery
- Improve posture and stability
- Prepare mentally & physically for labor
- Improve sleep
- Boost mood & confidence
- Healthy mom & baby
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My only regret is that I didn't find this plan sooner!! The EXACT prenatal workout plan I've been searching for. Don't questions it - just sign up!!
Megan
Currently 38 weeks pregnant and these workouts are just the perfect motivation I need to keep training a few times a week! Love the full body ones!
Molly
Amazing! Been struggling to find a good workout being pregnant and this one was perfect!! Thank you Eliza!
Liesl
Only 8 weeks left in my pregnancy and these workouts get me excited to move in the mornings!! thank you for that motivation!!
McKenna
I love how strong I can feel during pregnancy with your help. This was the perfect way to start my day.
MK
Nearing the end of my 30 week mark and these exercises feel so so good! I'll definitely be incorporating these in my weekly work!
Tamarina
My only regret is that I didn't find this plan sooner!! The EXACT prenatal workout plan I've been searching for. Don't questions it - just sign up!!
Megan
Currently 38 weeks pregnant and these workouts are just the perfect motivation I need to keep training a few times a week! Love the full body ones!
Molly
Amazing! Been struggling to find a good workout being pregnant and this one was perfect!! Thank you Eliza!
Liesl
Only 8 weeks left in my pregnancy and these workouts get me excited to move in the mornings!! thank you for that motivation!!
McKenna
I love how strong I can feel during pregnancy with your help. This was the perfect way to start my day.
MK
Nearing the end of my 30 week mark and these exercises feel so so good! I'll definitely be incorporating these in my weekly work!
Tamarina
App features
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the program.
Lifetime Access
Once you purchase, you own the program forever!
Streaks
Complete at least one workout every week to get a streak!
Favorites
Save your favorite workouts with the click of a button.
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Eliza Katoa
Online personal trainer
Hey, I’m Eliza Katoa! Thank you for being here! I’m a mom, wife, certified personal trainer, entrepreneur, and one of seven kids. I’m obsessed with all things fitness, lazy beach vacations, family time, sushi, and homemade hamburgers. I’m so happy you’re here!
My mission is to help you find joy and empowerment in your fitness journey. I believe in you, but it all starts with believing in yourself. Believing that you can overcome self-doubt and embrace a lifestyle of healthy habits that will create long-lasting confidence and fulfillment.
I created the Katoa Fitness app to foster a community of people actively pursuing their personal best. Having guided thousands of women and men through their respective health journeys, nothing is more fulfilling than clients stepping into their power and changing their lives.
Making the decision to work towards a healthier you is hard, but here you are. I’m so excited to be a part of your journey, and help you step into your power, together!
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Get support & accountability from our amazing KatoaFit community
Find encouragement and accountability by connecting with others in our exclusive, private Facebook community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: I will be right there to cheer on you.
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Bonus: Nutrition Guide & Exercise Modifications
Let's talk pre & post natal nutrition! How can you fuel your body to support yourself and the growing baby? What foods should you eat, and what should you avoid? My Pre & Post Natal Nutrition Tips guide will help you navigate eating healthy, nutritious, and satisfying foods during pregnancy and postpartum. I've also included a grocery list, and my favorite healthy recipes to help you stay on track and feeling your best!
PLUS get my Prenatal Exercise Modifications guide, to help you stay comfortable and improve your form during these workouts!
- Prenatal grocery list & foods to avoid
- Healthy recipes
- Prenatal nutrition needs
- Workout modifications for pregnancy
- Notes on 1st, 2nd & 3rd trimester body modifications
- Cardio & plyometric movement modifications
- PLUS informational videos on how to get the most out of the program, breathwork & stretching!
Frequently asked questions
Should I talk to my doctor before beginning this 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.
Will this program guide me through my whole pregnancy?
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.
Are there any modifications for the exercises?
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 ekatoafitness@gmail.com
What equipment do I need to do this program?
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.
Do I have to have access to a gym in order to do this program?
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.
How long are the workouts?
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.
What kind of training will I be doing?
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.
What’s the split?
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
How can I ask you questions?
Please email me at ekatoafitness@gmail.com or DM me on Instagram. I’d love to help you in anyway possible as you do this program.
What if I only want to workout 3x per week?
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.
What are the benefits of working out while pregnant?
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.
If I haven’t workout before getting pregnant can I start your program?
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.
Is working out while pregnant safe?
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.
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