Pregnancy Program Trimester 1

Your 12 week program for trimester 1. Each workout is tailored to every stage of pregnancy which can be personalised to suit your pace and fitness level.

Course curriculum

1. Instructions
2. Welcome to Your Pregnancy Exercise Program!
3. The Workouts
4. Equipment
5. Safety First!
1. Week 1 — Welcome!
1. Modified Burpees 10-12 reps
2. Alternating Lunges 10-12 reps on each side
3. Squats 10-12 reps
4. Pushups on Knees 10-12 reps
1. Dips 10-12 reps
2. Squat Jumps 10-12 reps
3. Bent Over Row 10-12 reps
4. Bicycle Abs 10-12 on each side
5. Bridge Pulses 10-12 reps
1. Commandoes on Knees 10-12 on each side
2. Squat Holds 10-15 seconds
3. Side Leg Raises 10-12 on each side
4. Curtsie Lunges 10-12 on each side
5. Spider Crawls 10-12 on each side
1. Side Leg Raises 10-12 on each side
2. Clams 10-12 on each side
3. Bottom Leg Raises
1. Side Plank Pulses 10-12 reps on each side
2. Four Point Kneel 3 second holds x 5 on each side
3. Fit Ball Rollouts 10-12 reps
1. Four Point Kneel 3 second holds X 5 on each side
2. Glute Bridge Pulses 10-12 reps
3. Fit Ball Crunches 10-12 reps
1. Week 2 - The Waiting Game
1. In and Out Jump Squats
2. Modified Pushups
3. Spider Crawls 10-12 reps on each side
4. Pulsing Lunges 10-12 reps on each side
5. Ab Tilts
1. Dips 10-12 reps
2. Donkey Kicks 10-12 reps on each side
3. One Arm Row with Tricep Extension 10-12 reps on each side
4. Ab Tilts 10-12 reps on each side
5. Glute Bridge Pulses
1. High Plank Holds 10-15 seconds
2. Squat with Shoulder Press
3. Fitball Crunches 10-12 reps
4. Walking Lunges 10-12 reps
5. Chest Press on Fit Ball 10-12 reps
1. Semi Circles 10 on each side (5 in each direction)
2. Clams 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Ab Side Bends 10-12 reps on each side
2. Four Point Kneel with Tiger Curl 10-12 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Plank on Knees 10-15 second holds
2. Side Plank Holds 10-15 second holds
3. Fit Ball Leg Extensions 10-12 reps on each side
1. Week 3 - A Quiet Milestone
1. Modified Burpees 10-12 reps
2. Alternating Lunges 10-12 reps each side
1. Bent Over Row 10-12 reps
2. Front Raises 10-12 reps
3. Squat with Hover 10-12 reps (3 second hover)
4. Walk Ins 10-12 reps
5. Bicycle Abs 10-12 reps on each side
1. Goblet Squats 10-12 reps
2. Commandoes on Knees 10-12 reps on each side
3. Tricep Extension 10-12 reps on each side
4. Alternating Lunges 10-12 reps on each side
5. Fitball Crunches 10-12 reps
1. Straight Leg Raises 10-12 reps on each side
2. Single Leg Bridge Pulses 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Dead Bug 10 -12 reps on each side
2. Side Plank Pulses 10-15 second holds
3. Four Point Kneel - 3 second hold x 5 reps on each side
1. High Plank with Leg Lifts 10-12 reps on each side
2. Fitball Knee Lifts 10-12 reps on each side
3. Ab Side Bends 10-12 reps on each side
1. Week 4 - The Poppy Seed Stage
1. Lunge with Shoulder Press 10-12 reps on each side
2. Walkouts 10-12 reps
3. Straight Arm Bridge Pulses 10-12 reps
4. Ab Tilts 10-12 reps on each side
5. Dips 10-12 reps
1. One Arm Row with Tricep Extension 10-12 reps on each side
2. Step Ups with Bicep Curl 10-12 reps on each side
3. Spider Crawls 10-12 reps on each side
4. Squats with Hover 10-12 reps (3 second hover)
5. Dumbbell Flies 10-12 reps
1. Modified Burpees 10-12 reps
2. Pushup On Knees 10-12 reps
3. Bent Over Row 10-12 reps
4. High Plank Holds 10-15 seconds
5. Step Ups 10-12 reps on each side
1. Fit Ball Leg Extension 10-12 reps on each side
2. Fit Ball Rollouts 10-12 reps
3. Ab Side Bends 10-12 reps on each side
1. Four Point Kneel 3 second holds x 5 reps on each side
2. Side Plank Pulses 10-12 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Fit Ball Knee Lifts 10-12 reps on each side
2. High Plank Tiger Curls 10-12 reps on each side
3. Glute Bridge Pulses 10-12 reps
1. Riding the Hormone Wave
1. Modified Burpees 10-12 reps
2. Alternating Lunges 10 - 12 reps on each side
3. Pushups On Knees 10-12 reps
4. Squats 10-12 reps
5. Fit Ball Crunches 10-12 reps
1. Dips 10-12 reps
2. Dead Lifts with Bent Over Row 10-12 reps
3. Squat Holds 10-15 second holds
4. Bicycle Abs 10 - 12 each side
5. Bridge Pulses 10 - 12 reps
1. Commandoes on Knees 10-12 reps on each side
2. Squat Jumps 10-12 reps
3. Tricep Extension 10-12 reps on each side
4. Curtsie Lunges 10-12 reps on each side
5. Plank 10-15 second holds
1. Side Leg Raises 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Ab Tilts 10-12 reps on each side
2. Four Point Kneel 3 second holds - 5 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Four Point Kneel with Tiger Curl 10-12 reps on each side
2. Side Plank Pulses 10-12 reps on each side
3. Bridge Pulses 10-12 reps
1. Week 6 - The Green Pea Stage
1. Walk Ins 10-12 reps
2. Alternating Lunges 10-12 reps on each side
3. Pushups On Knees 10-12 reps
4. Squats 10-12 reps
5. In and Outs 10-12 reps
1. Dips 10-12 reps
2. Side Squats 10-12 reps
3. Bent Over Row 10-12 reps
4. Bicycle Abs 10-12 reps on each side
5. Bridge Pulses 10-12 reps
1. Commandoes 10-12 reps on each side
2. Goblet Squats 10-12 reps
3. One Arm Row with Tricep Extension 10-12 reps on each side
4. Pulsing Lunges 10-12 reps on each side
5. Spider Crawls 10-12 reps on each side
1. Fit Ball Leg Extensions 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Ab Tilts 10-12 reps on each side
2. Four Point Kneel 3 second holds - 5 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Side Bends 10-12 reps on each side
2. High Plank Holds 10-15 second holds
3. Dead Bug 10-12 reps on each side
1. Week 7 — The Blueberry Week
1. In and Out Jump Squats 10-12 reps
2. Push Ups on Knees 10-12 reps
3. Spider Crawl 10-12 reps on each side
4. Pulsing Lunges 10-12 reps on each side
5. Ab Tilts 10-12 reps on each side
1. Dips 10-12 reps
2. Donkey Kicks 10-12 reps on each side
3. One Arm Row with Tricep Extension
4. Ab Side Bends 10-12 reps on each side
5. Bridge Pulses 10-12 reps
1. High Plank Holds 10-15 second holds
2. Squat with Shoulder Press 10-12 reps
3. Fit Ball Crunches 10-12 reps
4. Lunge with Bicep Curl 10-12 reps on each side
5. Bench Press 10-12 reps
1. Ab Tilts 10-12 reps
2. Four Point Kneel - 3 second holds x 5 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Leg Circles 10 reps on each side (5 in each direction)
2. Clams 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Four Point Kneel with Tiger Curl 10-12 reps on each side
2. Side Plank Pulses 10-12 reps on each side
3. Plank on Knees 10-15 second holds
1. Week 8 — Raspberry Resilience
1. Goblet Squats 10-12 reps
2. Commandoes on Knees 10-12 reps on each side
3. Tricep Extension 10-12 reps on each side
4. Alternating Lunges 10-12 reps one each side
5. Fit Ball Crunches 10-12 reps
1. Bent Over Row 10-12 reps
2. Front Raises 10-12 reps
3. Squats 10-12 reps
4. Walk Ins 10-12 reps
5. Bicycle Abs 10-12 reps on each side
1. High Plank with Leg Lifts 10-12 on each side
2. Push Ups on Knees 10-12 reps
3. Dips 10-12 reps
4. Bicep Curls 10-12 reps
5. Walking Lunges 10-12 reps
1. Side Leg Raises 10-12 reps on each side
2. Single Leg Bridge Pulses 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Dead Bug 10-12 on each side
2. Side Plank Pulses 10-12 reps on each side
3. Plank on Knees 10-15 second hold
1. Side Plank Holds 10-15 seconds on each side
2. In and Outs 10-12 reps
3. Fit Ball Rollouts 10-12 reps
1. Week 9 — The Olive Boost
1. Lunge with Shoulder Press 10-12 reps on each side
2. Walkouts 10-12 reps
3. Straight Leg Pulses 10-12 reps on each side
4. Fit Ball Crunches 10-12 reps
5. Dips 10-12 reps
1. One Arm Row with Tricep Extension 10-12 reps on each side
2. Lunge with Bicep Curl 10-12 reps on each side
3. Spider Crawls 10-12 reps on each side
4. Squat with 3 Second Hover 10-12 reps
5. Ab Side Bends 10-12 reps on each side
1. Modified Burpees 10-12 reps
2. Push Ups on Knees 10-12 reps
3. Deadlift with Bent Over Row 10-12 reps
4. Shoulder Press 10-12 reps
5. Step Ups Holding Weight 10-12 reps
1. Fit Ball Knee Lifts 10-12 reps on each side
2. Straight Arm Bridge Pulses 10-12 reps
3. Bottom Leg Raises 10-12 reps on each side
1. Four Point Kneel 3 second holds x 5 reps on each side
2. Side Plank Holds 10-15 seconds
3. Fit Ball Leg Extensions 10-12 reps on each side
1. Ab Tilts 10-12 reps each side
2. Four Point Kneel with Tiger Curl 10-12 reps on each side
3. Dead Bug 10-12 reps on each side
1. Week 10 — Quarter Way There
1. Walk Ins 10-12 reps
2. Alternating Lunges 10-12 reps on each side
3. Push Ups on Knees 10-12 reps
4. Side Squats 10-12 reps
5. Fit Ball Crunches 10-12 reps
1. Dips 10-12 reps
2. Dead Lifts with Bent Over Row 10-12 reps
3. Squat Holds 10-15 seconds
4. Bicycle Abs 10-12 reps on each side
5. Bridge Pulses 10-12 reps
1. Commandoes on Knees 10-12 reps on each side
2. Squat Jumps 10-12 reps
3. Leg Raises 10-12 reps on each side
4. Curtsie Lunges 10-12 reps on each side
5. Spider Crawls 10-12 reps on each side
1. Side Leg Raises 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. Ab Tilts 10-12 reps on each side
2. Four Point Kneel 3 second holds X 5 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Fit Ball Knee Lifts 10-12 reps on each side
2. High Plank Hand Taps 10-12 reps
3. Side Plank Holds 10-15 seconds
1. Week 11 — Strawberry Strength
1. In and Out Jump Squats 10-12 reps
2. Push Ups on Knees 10-12 reps
3. Spider Crawls 10-12 reps on each side
4. Pulsing Lunges 10-12 reps on each side
5. Ab Tilts 10-12 reps on each side
1. Dips 10-12 reps
2. Donkey Kicks 10-12 reps on each side
3. One Arm Row 10 - 12 each side
4. Ab Side Bends 10-12 reps each side
5. Bridge Pulses 10 - 12 Reps
1. High Plank Holds 10-15 second holds
2. Goblet Squat 10 -12 reps
3. Fitball Crunches 10- 12 reps
4. Lunge with Shoulder Press 10 - 12 on each side
5. Commandoes on Knees 10 - 12 on each side
1. Leg Circles 10 reps on each side (5 in each direction)
2. Clams 10-12 reps on each side
3. Bottom Leg Raises 10-12 reps on each side
1. AB Tilts 10 - 12 each side
2. Four Point Kneel 3 second holds x 5 on each side
3. Fitball Rollouts 10 - 12 reps
1. Four Point Kneel with Tiger Curl 10 - 12 on each side
2. Ab Tilts 10 - 12 each side
3. Plank on Knees Holds 10 - 15 second holds
1. Week 12 — End of the First Trimester
1. Squats with Three Pulses 10 - 12 reps
2. One Arm Row 10 - 12 on each side
3. Ab Tilts 10 - 12 on each side
4. Lateral Raises 10 - 12 reps
5. Russian Twists 10 - 12 on each side
1. Side Plank Holds 10 - 12 on each side
2. Push Ups on Knees 10 - 12 reps
3. Squat with Shoulder Press 10 - 12 reps
4. Dips 10 - 12 reps
5. Squat Holds 10 - 15 second holds
1. Walkouts 10 - 12 reps
2. Spider Crawls 10 - 12 on each side
3. Fitball Crunches 10 - 12 reps
4. Side Plank Holds 10 - 15 seconds each side
5. One Legged Deadlifts 10 - 12 on each side
1. Bridge Holds 10 - 12 reps
2. Clams 10 - 12 on each side
3. Four Point Straight Leg Pulses 10 - 12 on each side
1. Ab Tilts 10 - 12 each side
2. Plank on Knee Holds 10 - 15 second holds
3. High Plank Tiger Curls 10 - 12 on each side
1. Plank on Knee Holds 10 - 15 Seconds Holds
2. Spider Crawls 10 - 12 on each side
3. Side Plank Pulses 10 - 12 each side

About this course

$29.00
301 lessons
5 hours of video content
Bonus prenatal yoga classes specific to trimester 1 are also included!

Introduction

WELCOME TO WEEK 1

Week 1 - Full Body Workout 1

Week 1 Full Body Workout 2

Week 1 Full Body Workout 3

Week 1 Pelvic Floor and Core 1

Week 1 Pelvic Floor and Core 2

Week 1 Pelvic Floor and Core 3

WELCOME TO WEEK 2

Week 2 Full Body Workout 1

Week 2 Full Body Workout 2

Week 2 Full Body Workout 3

Week 2 Pelvic Floor and Core 1

Week 2 Pelvic Floor and Core 2

Week 2 Pelvic Floor and Core 3

WELCOME TO WEEK 3

Week 3 Full Body Workout 1

Week 3 Full Body Workout 2

Week 3 Full Body Workout 3

Week 3 Pelvic Floor and Core 1

Week 3 Pelvic Floor and Core 2

Week 3 Pelvic Floor and Core 3

WELCOME TO WEEK 4

Week 4 Full Body Workout 1

Week 4 Full Body Workout 2

Week 4 Full Body Workout 3

Week 4 Pelvic Floor and Core 1

Week 4 Pelvic Floor and Core 2

Week 4 Pelvic Floor and Core 3

WELCOME TO WEEK 5

Week 5 Full Body Workout 1

Week 5 Full Body Workout 2

Week 5 Full Body Workout 3

Week 5 Pelvic Floor and Core 1

Week 5 Pelvic Floor and Core 2

Week 5 Pelvic Floor and Core 3

WELCOME TO WEEK 6

Week 6 Full Body Workout 1

Week 6 Full Body Workout 2

Week 6 Full Body Workout 3

Week 6 Pelvic Floor and Core 1

Week 6 Pelvic Floor and Core 2

Week 6 Pelvic Floor and Core 3

WELCOME TO WEEK 7

Week 7 Full Body Workout 1

Week 7 Full Body Workout 2

Week 7 Full Body Workout 3

Week 7 Pelvic Floor and Core Trainer 1

Week 7 Pelvic Floor and Core Trainer 2

Week 7 Pelvic Floor and Core Trainer 3

WELCOME TO WEEK 8

Week 8 Full Body Workout 1

Week 8 Full Body Workout 2

Week 8 Full Body Workout 3

Week 8 Pelvic Floor and Core 1

Week 8 Pelvic Floor and Core 2

Week 8 Pelvic Floor and Core 3

WELCOME TO WEEK 9

Week 9 Full Body Workout 1

Week 9 Full Body Workout 2

Week 9 Full Body Workout 3

Week 9 Pelvic Floor and Core 1

Week 9 Pelvic Floor and Core 2

Week 9 Pelvic Floor and Core 3

WELCOME TO WEEK 10

Week 10 Full Body Workout 1

Week 10 Full Body Workout 2

Week 10 Full Body Workout 3

Week 10 Pelvic Floor and Core 1

Week 10 Pelvic Floor and Core 2

Week 10 Pelvic Floor and Core 3

WELCOME TO WEEK 11

Week 11 Full Body Workout 1

Week 11 Full Body Workout 2

Week 11 Full Body Workout 3

Week 11 Pelvic Floor and Core 1

Week 11 Pelvic Floor and Core 2

Week 11 Pelvic Floor and Core 3

WELCOME TO WEEK 12

Week 12 Full Body Workout 1