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POWER BUMP: Pregnancy Program
Empowering Strength for Every Trimester
PowerBump is a trimester-by-trimester dumbbell-based workout program designed to empower pregnant women to feel confident, strong, and prepared throughout their journey. With safe, effective exercises tailored for each stage of pregnancy, PowerBump helps you stay active, maintain strength, and support your changing body. Whether you're just starting or nearing the finish line, this program is your guide to a healthy, fit pregnancy.
Feel Strong, Confident, and Ready for Every Trimester!
Sign up to get exclusive updates and tips from PowerBump—the ultimate workout program designed to empower you through pregnancy with safe, effective, and trimester-specific workouts. Stay active, feel amazing, and prepare your body for ever
Goal:
Strength
Strength
Prenatal, Functional
37 weeks program
Level:
All Levels
All Levels
Goal:
Strength
Strength
Prenatal, Functional
37 weeks program
Level:
All Levels
All Levels
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About the program
POWER BUMP is a trimester-specific program designed for pregnant women to build and maintain strength safely with dumbbells. Each phase adjusts to the body’s needs through pregnancy, incorporating exercises to boost energy, support posture, and enhance physical and mental confidence for labor and beyond.
⭐️ First Trimester: Foundation & Energy Boost
Focus: Building foundational strength, core stability, and posture correction.
Goal: Maintain energy levels, support mood, and safely develop strength.
Workout Frequency: 3 days per week
Workout Length: 20–30 minutes per session
⭐️ Second Trimester: Strength & Stability
Focus: Strengthening the core and glutes, enhancing stability, and addressing lower back tension.
Goal: Build stability and strength to support the body’s changing center of gravity.
Workout Frequency: 3–4 days per week
Workout Length: 25–35 minutes per session
⭐️ Third Trimester: Mobility & Mindfulness
Focus: Gentle strength training with a focus on flexibility, mobility, and breath work.
Goal: Maintain functional strength, reduce tension, and prepare the body for labor.
Workout Frequency: 2–3 days per week
Workout Length: 20–30 minutes per session
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Nathalie Cardona
.
Welcome to my Girl Gang Elite App! I am so glad you are here!! If you’re a woman on a mission to become 1% better and finally reach your health & fitness goals WITHOUT dieting or spending HOURS working out, you made it to the right place.
We're not about quick fixes over here. Instead, I’m going to empower you with all of the tools you’re looking for to lose the weight and become the healthiest most confident version of yourself…for good!!
I know what it’s like to struggle staying consistent with your diet because “diet foods” are just so boring! Been there done that. I’m going to help you love your diet again by teaching you how to eat the foods you love each and every day.
I also know what its like to lose motivation with a workout program that offers subpar results. I’m giving you workout programs that are exciting and easy to stick to so that you can remain consistent and finally get that lean, toned, bod!
You’ll also see a lot of mindset and motivation on my app because a true transformation can only happen if you BELIEVE it can.
Get ready to level up your mind AND body so that we can become the ultimate version of ourselves, together.
XO,
Coach Nat
Frequently asked questions
What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
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