As we want you to feel confident in the safety of your unborn baby while exercising, we’ve designed workouts specific to 3rd trimester. 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.
Within these intermediate - advanced level workouts you will feel confident in the safety of your unborn baby while exercising. These workouts fit your fitness level if you've been exercising consistently, both prior to becoming pregnant and during pregnancy.
PREREQUISITE: Download and read our Pregnancy Exercise Guidelines. You will find this right next to your workouts!
Download your pregnancy exercise guidelines and more!
Move through heat building movements and cardio, then flow through a full-body stretch.
This pure-cardio pregnancy/postpartum workout will give you a mental release, while improving heart health and mobility. This is a timed workout in which you perform for 45 seconds, then use an active recovery for 15 seconds. We start and finish with a refreshing stretch. No equipment needed.
Use these four core exercises to strengthen all of the muscles around the core. These exercises are safe for diastasis recti (ab separation).
Use these foundation exercises to strengthen all of the muscles around the core. You will find a specific focus on the deep inner core muscles and pelvic floor. These exercises are safe for diastasis recti (ab separation).
This feel-good workout will strengthen your core, improve your mobility and stretch out some pregnancy imbalances. No equipment needed.
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...
A pure cardio workout - Dance and Kick – a fun, all-cardio, all-time fave!
A classic barre workout with 10 minutes of arm work, followed by 10 minutes of lower body exercises and finishing out with core and mobility. This workout is low impact, but choreographed to build lean muscle tissue while revving the heart rate to build a healthy heart. Pregnant mommas, follow th...
A classic barre workout with isolation arm work, isolation glute work, combined with compound movements incorporating the total body. Equipment needed: one light set of weights - recommended 2 & 3 lb. weights (5 lbs. maximum due to high repetitions), 6"-9" Pilates or 'Sponge' ball, sturdy chair ...
Circuit style strength workout for int/adv levels. Equipment needed: light weights, heavy weights, resistance loop (optional).
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.
Tone overall with these 8 exercises performed as 4 x 2 circuits. We start with a dynamic warmup including resistance loop exercises. We finish with a pregnancy-safe core section and feel-good stretch. You will feel so good after completing this workout!
Equipment needed: light set and heavy set ...
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.
Our pregnancy approved workouts were not created for pregnancy, but they are completely approved to keep you in safe positions and practices during pregnancy. I recommend our pregnancy-approved workouts during the first half of pregnancy.
This express workouts isolates the upper and lower body i...
Incorporating new, unique exercises that take you outside the usual sagittal plane of motion that happens in walking, running, lunging. Fire up muscles like the glute med (think side glutes), glute min and the transverse abdominis. Combined with planks, push-ups and dips for a well rounded worko...
Use these 8 exercises to maintain core stability. Functional moves train your muscles simultaneously to create healthy movement patterns.
