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!
Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:)
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).
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.
Target your buns and legs with 6 exercises. We will do 4 standing exercises and 2 floor exercises.
Equipment needed: resistance loop, medium to heavy weights.
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.
In this circuit style workout we will be doing six exercises for the arms, starting with a pregnancy-safe core section. As always, we finish with a stretch! Equipment needed: light and heavy set of weights.
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.
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 interval 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 ...
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...
A combination of low to medium impact barre exercises and power moves to increase heart health and tone muscles. This is a fun, tempo-paced workout!
Equipment needed: light weights < 5 lbs.
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.
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...
This feel-good workout will strengthen your core, improve your mobility and stretch out some pregnancy imbalances. No equipment needed.
Use these 8 exercises to maintain core stability. Functional moves train your muscles simultaneously to create healthy movement patterns.
