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Pre & Post Natal

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Second Trimester: Stage 1

This programme is designed to be safe during pregnancy. Please always listen to your body and modify the exercises to suit you and the trimester. Please avoid sit ups, chest lifts, crunches, forward flexion of the abdominal after trimester 1 (12 weeks) as this places too much pressure on the abdominal area.

Week 1
1
17 Min Prenatal Barre Leg Workout with Small Ball & Bands
2
18 Min Prenatal Full Body Workout with Small Ball & Bands
3
19 Min Prenatal Full Body Workout with Small Ball & Bands
4
13 Min Prenatal Glutes & Legs Strength with Small Ball & Bands
5
22 Min Prenatal Full Body Workout with Small Ball & Magic Circle
6
9 Min Prenatal Stretch (No Equipment)
7
Walk/Rest
Week 2
8
33 Min Prenatal Full Body Strength with Hand Weights (cans) & Small Ball
9
19 Min Prenatal Arm Workout with Bands
10
24 Min Glutes & Inner Thigh Strength & Mobility with Small Ball
11
20 Min Prenatal Workout (No Equipment)
12
24 Min Glutes & Inner Thigh Strength & Mobility with Small Ball
13
5 Min Prenatal Stretch (No Equipment)
14
Walk/Rest
Week 3
15
26 Min Legs, Glutes & Core with Small Ball
16
25 Min Full Body Strength with Small Ball, Magic Circle & Bands
17
25 Min Full Body Strength & Conditioning with Small Ball, Bands & Hand Weights
18
25 Min Full Body with Swiss Ball, Bands & Hand Weights
19
29 Min Strength, Mobility & Coordination with Magic Circle
20
7 Min Prenatal Stretch with Swiss Ball
21
Walk/Rest
Week 4
22
33 Min Glute & Oblique Strength with Small Ball, Cans & Bands
23
27 Min Core Strength Session with Small Ball
24
20 Min Prenatal Workout (No Equipment)
25
19 Min Prenatal Stretch & Workout with Magic Circle & Small Ball
26
26 Min Inner Thigh Strength & Hip Mobility with Bands
27
5 Min Prenatal Stretch (No Equipment)
28
Walk/Rest
Week 5
29
23 Min Glute & Leg Strength with Small Ball & Bands
30
33 Min Prenatal Full Body Strength with Hand Weights (cans) & Small Ball
31
14 Min Prenatal Full Body Workout with Swiss Ball
32
23 Min Full Body Strength, Mobility & Flexibility with Magic Circle
33
24 Min Legs, Glutes & Obliques (No Equipment)
34
5 Min Prenatal Stretch (No Equipment)
35
Rest/Walk
Week 6
36
27 Min Glutes, Inner Thighs & Hips with Small Ball & Magic Circle
37
29 Min Leg & Glute Burn with Small Ball, Bands & Magic Circle
38
30 Min Obliques & Legs with Small Ball & Magic Circle
39
26 Min Inner Thigh Strength & Hip Mobility with Bands
40
24 Min Glutes & Inner Thigh Strength & Mobility with Small Ball
41
9 Min Prenatal Stretch (No Equipment)
42
Walk/Rest
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