Pregnancy Program Trimester 2

Your 12 week program for trimester 2. Each workout is tailored to every stage of pregnancy which can be personalised to suit your pace and fitness level.

Course curriculum

1. Welcome To Your Pregnancy Exercise Program!
2. The Workouts
3. Equipment
4. Safety First!
1. Week 13 – The Lemon Stage
1. Alternating Lunges 10 - 12 each side
2. Bench Press on Fitball 10 - 12 Reps
3. Side Plank Pulses 10 - 12 on each side
4. Hammer Curls 10 - 12 reps
5. Squat with Dumbbell Pick Up 10 - 12 reps
1. Donkey Kicks 10 - 12 on each side
2. Commandos on Knees 10 - 12 on each side
3. Ab Tilts 10 - 12 each side
4. Step Ups with Dumbbells 10 - 12 on each side
5. Tricep Extension 10 - 12 on each side
1. Pushups on Knees 10 - 12 reps
2. Dumbbell Swings 10 - 12 reps
3. Lunge with bicep curl 10 to 12 on each side
4. Shoulder Press 10 - 12 reps
5. Fitball Crunches 10 - 12 reps
1. Fit Ball Leg Extension 10 - 12 on each side
2. Fitball foot lifts 10 - 12 on each side
3. Clams 10 - 12 on each side
1. Side Plank Holds 10 - 12 on each side
2. Fitball Crunches 10 - 12 reps
3. Bridge Pulses 10 - 12 reps
1. Four Point Kneel 3 second hold x 5 on each side
2. Side Plank Pulses 10 - 12 on each side
3. Fitball Crunches 10 - 12 reps
1. Week 14 – The Orange Energy Boost
1. Squat with Hover 10-12 reps (3 second hover)
2. Dumbbell Punches 10-12 reps on each side
3. Deadlifts 10-12 reps
4. Shoulder Press 10-12 reps
5. Modified Burpees 10-12 reps
1. Curtsie Lunges 10-12 reps on each side
2. Dumbbell Flies 10-12 reps
3. Dead Lifts with Bent Over Row 10-12 reps
4. Front Raises 10-12 reps
5. Ab Tilts 10-12 reps on each side
1. Squat with Upright Row 10-12 reps
2. Spider Crawls 10-12 reps on each side
3. Walking Lunges 10-12 reps
4. Dips 10-12 reps
5. In and Outs 10-12 reps
1. Fit Ball Rollouts 10-12 reps
2. Bridge Pulses 10-12 reps
3. Four Point Kneel with Tiger Curl 10-12 reps on each side
1. Leg Circles 10-12 reps on each side
2. Donkey Kicks 10-12 reps on each side
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 Pulses 10-12 reps on each side
3. Fit Ball Crunches 10-12 reps
1. Week 15 – Protect Your Pelvis
1. One Leg Dead Lift 10-12 reps on each side
2. Bench Press on Fit Ball 10-12 reps
3. Side Squats 10-12 reps
4. One Arm Row 10-12 reps on each side
5. Front Raise Pulses 10-12 reps
1. Side Squats 10 - 12 reps
2. Ab Tilts 10 - 12 each side
3. Straight Arm Bridge Pulses 10 - 12 reps
4. Modified Burpees 10 - 12 reps
5. Fitball Crunches 10 - 12 reps
1. Curtsie Lunges 10 - 12 on each side
2. One Arm Row 10 - 12 on each side
3. Hammer Curls 10 - 12 reps
4. Side Squats 10 - 12 reps
5. Hundreds 10 - 12 pulses
1. Fit Ball Rollouts 10-12 reps
2. Fit Ball Leg Extension 10-12 reps on each side
3. Side Plank Holds 10-15 seconds on each side
1. High Plank Tiger Claws 10 - 12 on each side
2. Bottom Leg Raises 10 - 12 on each side
3. Straight arm Bridge Pulses 10 - 12 reps
1. Plank on Knees Holds 10 - 15 second holds
2. Side Plank Holds 10 - 12 on each side
3. Fitball Crunches 10 - 12 reps
1. Week 16 – Strength from the Core
1. Front Raises 10 - 12 reps
2. Lunge with Bicep Curl 10 - 12 on each side
3. Goblet Squat 10 - 12 reps
4. Bent Over Row 10 - 12 reps
5. High Plank Hand Taps 10 - 12 on each side
1. Squats with Hover 10 - 12 (3 second hover)
2. Ab Tilts 10 - 12 each side
3. Commandoes on Knees 10 - 12 on each side
4. Lateral Raises 10 - 12 reps
5. Walking Lunges 10 - 12 reps
1. Squat with Shoulder Press 10 - 12 reps
2. Tricep Extension 10 - 12 reps
3. Walkouts 10 - 12 reps
4. Step Ups with Knee Kick 10 - 12 on each side
5. Russian Twists 10 - 12 on each side
1. Fit Ball leg Extension 10 - 12 on each side
2. Side Plank Pulses 10 - 12 on each side
3. Four Point Kneel with Tiger Curl 10 - 12 on each side
1. Leg Raises on Side 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Four Point Straight Leg Pulses 10 - 12 on each side
1. High Plank with Leg Lifts 10 - 12 on each side
2. Clams 10 - 12 on each side
3. Side Plank Pulses 10 - 12 on each side
1. Week 17 – The Palm-Sized Baby
1. Push Ups on Knees 10-12 reps
2. Squat with Shoulder Press 10-12 reps
3. Fit Ball Crunches 10-12 reps
4. Pulsing Lunges 10-12 reps on each side
5. One Arm Row with Tricep Extension 10-12 reps on each side
1. Plank On Knees 10-15 seconds
2. Deadlifts 10-12 reps
3. Push Ups on Knees 10-12 reps
4. Squat with Upright Row 10-12 reps
5. Tricep Extension 10-12 reps on each side
1. Dumbbell Punches 10-12 reps on each side
2. Dips 10-12 reps
3. Squat with Three Pulses 10-12 reps
4. Modified Burpees 10-12 reps
5. Fit Ball Rollouts 10-12 reps
1. Fit Ball Knee Lifts 10-12 reps on each side
2. Side Plank Holds 10-15 seconds on each side
3. Four Point Kneel with Tiger Curl 10-12 reps on each side
1. Four Point Straight Leg Lifts 10-12 reps on each side
2. Fit Ball Rollouts 10-12 reps
3. Ab Side Bends 10-12 reps on each side
1. Fit Ball Knee Lifts 10-12 reps on each side
2. High Plank Hand Taps 10-12 reps on each side
3. Ab Tilts 10-12 reps on each side
1. Week 18 – Protecting Your Pelvis
1. Fit Ball bench press 10 - 12 reps
2. Squat Holds 10 - 15 seconds
3. Donkey Kicks 10 - 12 on each side
4. Curtsie Lunges 10 - 12 each side
5. High Plank Holds 10 - 15 second holds
1. Alternating Lunges 10 - 12 each side
2. Bicep Curls 10 - 12 reps
3. Modified Burpees 10 - 12 reps
4. Step Ups with Dumbbell 10 - 12 on each side
5. Ab Tilts 10 - 12 each side
1. Squat with Shoulder Press 10 - 12 reps
2. Spider Crawls 10 - 12 each side
3. Walking Lunges 10 - 12 reps
4. High Plank with Hand Taps 10 - 12 on each side
5. In Outs On Hands 10 - 12 reps
1. Fitball Roll Outs 10 - 12 reps
2. Straight Arm Bridge Pulses 10 - 12 reps
3. Side Plank Holds 10 - 15 seconds
1. Semi-Circles 10 on each side (5 in each direction)
2. Clams 10 - 12 on each side
3. Bottom Leg Raises 10 - 12 on each side
1. Fitball Crunches 10 - 12 reps
2. Ab Tilts 10 - 12 each side
3. Four Point Kneel 10 - 12 on each side
1. Week 19 - Supporting your Back
1. Squat with Three Pulses 10 - 12 reps
2. One Arm Row 10 - 12 on each side
3. Lunges 10 - 12 reps
4. Russian Twists 10 - 12 on each side
5. Upright row 10 - 12 reps
1. Walking Lunges 10 - 12 reps
2. Bench Press on Fitball 10 - 12 reps
3. Hundreds 10 - 12 pulses
4. Bicep Curls 10 - 12 reps
5. Side Squats 10 - 12 reps
1. One Legged Deadlifts 10 - 12 on each side
2. Straight Arm Bridge Holds 10 - 15 second holds
3. Side Squats 10 - 12 reps
4. One Arm Row 10 - 12 on each side
5. Fitball Crunches 10 - 12 reps
1. Fitball Leg Extensions 10 - 12 on each side
2. Fitball Knee Lifts 10 - 12 on each side
3. Pelvic Tilts on Fitball 10 - 12 reps
1. Tiger Curls 10 - 12 on each side
2. Seated Upright Leg Raises 10 - 12 on each side
3. Bottom Leg Raises 10 - 12 on each side
1. Plank on Knees Holds 10 - 15 second holds
2. Spider Crawls 10 - 12 on each side
3. Side Plank Pulses 10 - 12 on each side
1. Week 20 - Halfway & Strong
1. Bent Over Row 10 - 12 reps
2. Curtsie Lunges 10 - 12 on each side
3. Dumbell Flies on Fitball 10 - 12 reps
4. Front Raises 10 - 12 reps 10 - 12 reps
5. Deadlifts & Bent Over Row 10 - 12 on each side
1. Squat with Shoulder Press 10 - 12 reps
2. Dumbbell Punches 10 - 12 on each side
3. Fitball Crunches 10 - 12 reps
4. Alternating Lunges 10 - 12 each side
5. Ab Tilts 10 - 12 each side
1. Donkey Kicks 10 - 12 on each side
2. Lunge Pulses 10 - 12 on each side
3. Bench Press on Fitball 10 - 12 reps
4. Semi-Circles 10 on each side (5 in each direction)
5. In Outs on Hands 10 - 12 reps
1. Fitball Roll Outs 10 - 12 reps
2. High Plank Holds 10 - 15 seconds holds
3. Bridge Holds 10 - 12 reps
1. Russian Twists 10 - 12 on each side
2. Plank on Knees Holds 10 - 15 second holds
3. Bridge Pulses 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 seconds holds
1. Week 21 - Finding Your Flow
1. One Arm Row 10 - 12 on each side
2. Side Squats 10 - 12 reps
3. Pushups on Knees 10 - 12 reps
4. Warrior 1 Holds 10 - 15 sec holds
5. Ab Tilts 10 - 12 each side
1. Squat Holding Weight 10-12 reps
2. Upright Row 10-12 reps
3. Dumbbell Swings 10-12 reps
4. Warrior 1 Holds 10-15 seconds on each side
5. Side Plank Pulses 10-12 reps on each side
1. Straight Arm Bridge Pulses 10-12 reps
2. Modified Burpees 10-12 reps
3. Squat with Shoulder Press 10-12 reps
4. Dips 10-12 reps
5. Spider Crawls 10-12 reps
1. Plank on Knees 10-15 second holds
2. Pelvic Tilts 10-12 reps
3. Fit Ball Crunches 10-12 reps
1. Bottom Leg Raises 10-12 reps on each side
2. Warrior 1 Holds 10-15 second holds on each side
3. Bridge Pulses 10-12 reps
1. Fit Ball Rollouts 10-12 reps
2. Four Point Kneel 3 second holds X 5 reps on each side
3. Side Leg Lifts 10-12 reps on each side
1. Week 22 - Papaya Progress
1. Walkouts 10-12 reps
2. Dumbbell Punches 10-12 reps on each side
3. Walking Lunges 10-12 reps
4. Tricep Extension 10-12 reps
5. High Plank Hand Taps 10-12 reps
1. Deadlift With Bent Over Row 10-12 reps
2. Bench Press on Fit Ball 10-12 reps
3. Spider Crawls 10-12 reps on each side
4. Lunge with Bicep Curl 10-12 reps on each side
5. Ab Tilts 10-12 reps on each side
1. Bent Over Row 10-12 reps
2. Side Squats 10-12 reps
3. Commandoes on Knees 10-12 reps on each side
4. Squat Holding Weight 10-12 reps
5. Tiger Curls 10-12 reps on each side
1. Fitball Knee Raises 10-12 reps on each side
2. Straight Arm Bridge Holds 10-15 second holds
3. Side Plank Pulses 10-12 reps on each side
1. Bridge Pulses 10-12 reps
2. Seated Leg Raises 10-12 reps on each side
3. Leg Circles 10 reps on each side (5 reps in each direction)
1. Fit Ball Rollouts 10-12 reps
2. Ab Side Bends 10-12 reps on each side
3. Tiger Curls 10-12 reps on each side
1. Week 23 – The Grapefruit Stage
1. Squat with Shoulder Press 10-12 reps
2. Dumbbell Flies on Fit Ball 10-12 reps
3. Single Leg Deadlifts 10-12 reps on each side
4. Bicep Curls 10-12 reps
5. Tiger Curls 10-12 reps on each side
1. Curtsie Lunges 10-12 reps on each side
2. Push Ups on Knees 10-12 reps
3. Squat with 3 Pulses 10-12 reps
4. One Arm Row 10-12 reps on each side
5. Ab Side Bends 10-12 reps on each side
1. Side Squats 10-12 reps
2. Front Raises 10-12 reps
3. Modified Burpees 10-12 reps
4. Dips 10-12 reps
5. Ab Tilts 10-12 reps on each side
1. Clams 10-12 reps on each side
2. Four Point Straight Leg Pulses 10-12 reps on each side
3. Pelvic Tilts 10-12 reps
1. Four Point Kneel 3 second holds X 5 reps on each side
2. Straight Arm Bridge Pulses 10-12 reps
3. Bottom Leg Raises 10-12 reps on each side
1. Russian Twists 10-12 reps on each side
2. In and Outs 10-12 reps
3. Fit Ball Rollouts 10-12 reps
1. Week 24 – Sweetcorn Countdown
1. Commandoes 10-12 reps on each side
2. Lunge with Shoulder Press 10-12 reps on each side
3. One Arm Row 10-12 reps on each side
4. Side Squats 10-12 reps
5. Spider Crawls 10-12 reps one each side
1. Alternating Lunges 10-12 reps on each side
2. Upright Row 10-12 reps
3. Squats 10-12 reps
4. Dips
5. Fit Ball Crunches 10-12 reps
1. Walk Ins 10-12 reps
2. Bicep Curls 10-12 reps
3. Walking Lunges 10-12 reps
4. Fitball Bench Press 10-12 reps
5. Ab Tilts 10-12 reps on each side
1. Fit Ball Knee Raises 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. Bottom Leg Raises 10-12 reps on each side
2. Yoga Hips Stretch 10-15 second hold on each side
3. Bridge Pulses 10-12 reps on each side
1. Fit Ball Leg Extensions 10-12 reps on each side
2. Side Plank Pulses 10-12 reps on each side
3. Clams 10-12 reps on each side
1. Week 25 - The Paw Paw Power Week
1. Push Ups on Knees 10-12 reps
2. One Legged Deadlifts 10-12 reps on each side
3. Bent Over Row 10-12 reps
4. Step Ups with Shoulder Press 10-12 reps on each side
5. Plank On Knees 10-15 second holds
1. Lunge with Bicep Curl 10-12 reps on each side
2. Dumbbell Flies 10-12 reps
3. Fit Ball Rollouts 10-12 reps
4. Spider Crawls 10-12 reps on each side
5. In and Outs on Hands 10-12 reps
1. Squat with Shoulder Press 10-12 reps
2. Front Raises 10-12 reps
3. Alternating Lunges 10-12 reps on each side
4. High Plank Hand Taps (on knees) 10-12 reps on each side
5. Ab Side Bends 10-12 reps on each side
1. Pelvic Tilts 10-12 reps
2. Ab Tilts 10-12 reps on each side
3. Four Point Kneel 3 second holds X 5 reps on each side
1. Donkey Kicks 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Straight Arm Bridge Pulses 10-12 reps
1. Fitball Crunches 10 - 12 reps
2. Side Plank Pulses 10 - 12 on each side
3. Four Point Kneel with Tiger Curl 10 - 12 on each side
1. Week 26 - Lettuce Keep Moving!
1. Squat with Three Pulses 10 - 12 reps
2. One Arm Row 10 - 12 on each side
3. Backward Lunges 10 - 12 each side
4. Russian Twists 10 - 12 on each side
5. Upright Row 10 - 12 reps
1. Walking Lunges 10 - 12 reps
2. Dumbbell Flies on Fitball 10 - 12 reps
3. Hundreds 10 - 12 Pulses
4. Hammer Curls 10 - 12 reps
5. Side Squats 10 - 12 reps
1. One Legged Deadlifts 10 - 12 on each side
2. Straight Arm Bridge Holds 10 - 15 second holds
3. Side Squats 10 - 12 reps
4. One Arm Row 10 - 12 on each side
5. Fitball Crunches 10 - 12 reps
1. Fitball Leg Extension 10 - 12 on each side
2. Fitball Knee Lifts 10 - 12 on each side
3. Pelvic Tilt on Fitball 10 - 12 reps
1. Tiger Curls 10 - 12 on each side
2. Seated upright Leg Raises 10 - 12 on each side
3. Bottom Leg Raises 10 - 12 on each side
1. Plank on Knees 10 - 15 second holds
2. Spider Crawls 10 - 12 on each side
3. Side Plank Pulses 10 - 12 on each side
1. Week 27 – The Last Lap of Trimester Two
1. One Arm Row 10 - 12 on each side
2. Curtsie Lunges 10 - 12 on each side
3. Dumbell Flies on Fitball 10 - 12 reps
4. One Legged Deadlifts 10 - 12 on each side
5. Lateral Raise 10 - 12 reps
1. Squat with Shoulder Press 10 - 12 reps
2. Dumbbell Punches 10 - 12 on each side
3. Step Ups 10 - 12 on each side
4. Bicep Curls 10 - 12 reps
5. Ab Tilts 10 - 12 each side
1. Donkey Kicks 10 - 12 on each side
2. Lunge Pulses 10 - 12 on each side
3. Bench Press on Fitball 10 - 12 reps
4. Semi-Circles 10 on each side (5 in each direction)
5. In Outs on Hands 10 - 12 reps
1. Fitball Roll Outs 10 - 12 reps
2. Pelvic Tilts on Fitball 10 - 12 reps
3. Bridge Holds 10 - 12 reps
1. Russian Twists 10 - 12 on each side
2. Four Point Straight Leg Pulses 10 - 12 on each side
3. Bridge Pulses 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 Knee Holds 10 - 15 second holds

About this course

$29.00
379 lessons
6 hours of video content
Bonus prenatal yoga classes specific to trimester 2 are also included!

Introduction

WELCOME TO WEEK 13

Week 13 Full Body Workout 1

Week 13 Full Body Workout 2

Week 13 Full Body Workout 3

Week 13 Pelvic Floor and Core 1

Week 13 Pelvic Floor and Core 2

Week 13 Pelvic Floor and Core 3

WELCOME TO WEEK 14

Week 14 Full Body Workout 1

Week 14 Full Body Workout 2

Week 14 Full Body Workout 3

Week 14 Pelvic Floor and Core 1

Week 14 Pelvic Floor and Core 2

Week 14 Pelvic Floor and Core 3

WELCOME TO WEEK 15

Week 15 Full Body Workout 1

Week 15 Full Body Workout 2

Week 15 Full Body Workout 3

Week 15 Pelvic Floor and Core 1

Week 15 Pelvic Floor and Core 2

Week 15 Pelvic Floor and Core 3

WELCOME TO WEEK 16

Week 16 Full Body Workout 1

Week 16 Full Body Workout 2

Week 16 Full Body Workout 3

Week 16 Pelvic Floor and Core 1

Week 16 Pelvic Floor and Core 2

Week 16 Pelvic Floor and Core 3

WELCOME TO WEEK 17

Week 17 Full Body Workout 1

Week 17 Full Body Workout 2

Week 17 Full Body Workout 3

Week 17 Pelvic Floor and Core 1

Week 17 Pelvic Floor and Core 2

Week 17 Pelvic Floor and Core 3

WELCOME TO WEEK 18

Week 18 Full Body Workout 1

Week 18 Full Body Workout 2

Week 18 Full Body Workout 3

Week 18 Pelvic Floor and Core 1

Week 18 Pelvic Floor and Core 2

Week 18 Pelvic Floor and Core 3

WELCOME TO WEEK 19

Week 19 Full Body Workout 1

Week 19 Full Body Workout 2

Week 19 Full Body Workout 3

Week 19 Pelvic Floor and Core 1

Week 19 Pelvic Floor and Core 2

Week 19 Pelvic Floor and Core 3

WELCOME TO WEEK 20

Week 20 Full Body Workout 1

Week 20 Full Body Workout 2

Week 20 Full Body Workout 3

Week 20 Pelvic Floor and Core 1

Week 20 Pelvic Floor and Core 2

Week 20 Pelvic Floor and Core 3

WELCOME TO WEEK 21

Week 21 Full Body Workout 1

Week 21 Full Body Workout 2

Week 21 Full Body Workout 3

Week 21 Pelvic Floor and Core 1

Week 21 Pelvic Floor and Core 2

Week 21 Pelvic Floor and Core 3

WELCOME TO WEEK 22

Week 22 Full Body Workout 1

Week 22 Full Body Workout 2

Week 22 Full Body Workout 3

Week 22 Pelvic Floor and Core 1

Week 22 Pelvic Floor and Core 2

Week 22 Pelvic Floor and Core 3

WELCOME TO WEEK 23

Week 23 Full Body Workout 1

Week 23 Full Body Workout 2

Week 23 Full Body Workout 3

Week 23 Pelvic Floor and Core 1

Week 23 Pelvic Floor and Core 2

Week 23 Pelvic Floor and Core 3

WELCOME TO WEEK 24

Week 24 Full Body Workout 1