This workout kicked my butt in a good way.

Avalon

Melissa

This program is for those who have experience in the gym and workout 3+ days a week. 

IMPORTANT NOTES: 
•please get clearance from your healthcare provider before starting any exercise program. 
•It's normal to feel more exhausted this trimester. Do what you can and don't push yourself. 
•You know you overdid it when you feel exhausted after a workout instead of feeling energised. Listen to your body!
•Do body weight if it feels good or add weight to increase intensity if needed.
•You might slow down a little bit. Totally normal for this trimester. 
•Now is the time to focus on posture, flexibility relaxation, and mentally preparing for labor.
•Red flags: bleeding, any new aches or pains, shortness of breath, dizziness, overheating, and excessive vomiting- discontinue exercise and speak with your healthcare provider. 
•Snack often. Small snacks here and there can help nausea and energy levels, especially before a workout

GUIDELINES: 
•Walk 3-5 days a week 30 minutes a day
•Make sure you can do the talk test (Can you talk to someone right now?)
•Make sure to stay cool, don't overheat 

BENEFITS OF EXERCISE DURING PREGNANCY: 
•Reduces: backaches, constipation, bloating and swelling
•Boosts mood and energy levels
•Helps you sleep better
•Prevents excess weight gain
•Promotes muscle tone, strength and endurance
•Helps baby have a stronger and healthier heart
•Helps mom and baby handle stresses of labor
•Lowers odds of delivery complications 
•Lowers risk of preeclampsia and gestational diabetes
•Lowers blood pressure
•Better postpartum recovery

Beginner 1st Trimester

Beginner 2nd Trimester

Beginner 3rd Trimester

Advanced 1st Trimester

Advanced 2nd Trimester

Advanced 3rd Trimester

Breathwork after Birth

Personal Trainer / Athlete

WEEK 28- Monday

WEEK 28- Tuesday

WEEK 28- Thursday

WEEK 28- Friday

WEEK 29- Monday

WEEK 29- Tuesday

WEEK 29- Thursday

WEEK 29- Friday

WEEK 30- Monday

WEEK 30- Tuesday

Advanced 3rd Trimester

Sessions (10)

Details

Features that support your success

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