This program is for those who are newer to exercise and can be done at home or at the gym! 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. •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 20-30 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