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
[email protected] 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.
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
[email protected] 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.