Pregnancy: Advanced

Pregnancy: Advanced

Congratulations -- you’re pregnant, or you've had a baby (or four babies)! The age-old question of how to properly exercise during pregnancy is one that new moms-to-be, as well as more seasoned moms, often ask their doctors, friends and fitness professionals. And, rightfully so!

These advanced workouts are for you if you've consistently been working out 4-5x/week and consider yourself an avid exerciser.

If pregnancy hasn’t taught your already, overall, your body is incredibly smart! As it grows a tiny human being, it adjusts your blood pressure, expands your rib cage, and increases your blood volume, among many other amazing things…all without you telling it to do so. So, listen to your body! It will tell you what’s too much and when you should take it easy.

LEVEL: ADVANCED
LENGTH: 9 MONTHS
PREREQUISITE: Download and read our Pregnancy Exercise Guidelines. You will find this right next to your workouts!

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Pregnancy: Advanced
  • Pregnancy: Watch First

    Download your pregnancy exercise guidelines and more!

  • Pregnancy Full Body Intervals

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. This is an advanced workout targeting the full body using interval training.

    Equipment needed: two sets of weights.

  • Pregnancy Full Body Toning

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. This is an advanced workout targeting the full body using circuit training.

    Equipment needed: two sets of weights.

  • Pregnancy Core and Stretch 2

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. In this workout you will strengthen your core and stretch out tight, shortened muscles. The core work in this video is modified for diastasis recti (ab separation). No equipmen...

  • Pregnancy Lower Body 2

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. You will target the buns and legs through this functional lower body workout.

    Equipment needed: one light set of weights.

  • Pregnancy Upper Body 2

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. You will target the arms and back in this workout.

    Equipment needed: one light set of weights.

  • Prenatal/Postnatal Stretch

    During pregnancy and afterwards our bodies universally have tight, shortened areas creating muscle imbalances. Stretch them out with this pre/postnatal stretch! If you are in your 3rd trimester of pregnancy, I recommend using our pregnancy core and stretch! No equipment needed.

  • Pregnancy Upper Body 1

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. You will target the arms and core in this workout, focusing on functional core movement patterns.

    Equipment needed: one light set of weights.

  • Pregnancy Lower Body 1

    If pregnancy hasn’t taught your already, overall, your body is incredibly smart! Listen to it. Follow one of two levels. You will target the buns and legs through this functional lower body workout.

    Equipment needed: optional resistance loop.

  • Pregnancy Core Foundation

    Your core is more than just your abs; it comprises all the muscles of your including the glutes. As the top of your pelvis tilts forward during pregnancy and your upper spine tends to round, use these foundation exercises to strengthen all of the muscles around the core. You will find a specific ...

  • Pregnancy Core Tutorial

    Watch this 3-minute video before performing the Pregnancy Core Foundation workout.

  • Pregnancy: can I exercise with diastasis recti (ab separation)?

    Recent research shows up to 2/3 of women have a form of diastasis recti in the latter part of pregnancy. How can you safely exercise with this condition during pregnancy? As your uterus grows during pregnancy, organs in your body move to make room for it. As your uterus expands outward, it adds ...

  • Pregnancy Diastasis Recti: Self-Test

    Diastasis recti abdominis is the separation of your abdominal muscles; it commonly occurs during pregnancy to make room for your growing baby, but it can cause issues after birth as well. Watch this self-test to determine if you should modify your workouts. Then use our Pregnancy Core Foundation ...

  • Full Body Shred: Pregnancy Approved Version

    This workout is pregnancy approved. We will strengthen your entire body with this rep based workout. No jumping. Simple, effective, compound moves to get the most out of your workout time.

    Equipment needed: two sets of weights.

  • Total Body Love: Pregnancy Approved Version

    This workout is pregnancy approved. Show your body some love with the perfect combination of cardio, strength and flexibility.

    Equipment needed: one set of light to medium weights.

  • Express Superset Arms

    We know you are short on time! This express workout focuses on 6 supersets targeting the chest/back, biceps/triceps, front/rear deltoid. You will find basic combinations with a twist to tone up the shoulders and arms.

    Equipment needed: one set of medium to heavy weights.

  • Full Body with Core Stabilization

    Full body exercises incorporating the core in a fully functional way. With options to add layers of difficulty, this workout is for everybody seeking a stronger core.

    Equipment needed: one light and one heavy set of weights.

  • Cardio Flow and Stretch

    Move through heat building movements and cardio, then flow through a full-body stretch.

  • Pregnancy-Exercise-Guidelines.pdf

    788 KB

  • Pregnancy-Advanced-Calendar.pdf

    189 KB

  • Daily Tip: activating the deep Transverse Abs

    The secret to a healthy core!