Pregnancy Program Trimester 3

Your 12 week program for trimester 3. 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 28 – Third Trimester, Third Gear
1. One Arm Row 10-12 reps on each side
2. Side Squat 10-12 reps
3. Modified Pushups 10-12 reps
4. Warrior One 10-15 second holds
5. Ab Tilts 10-12 reps on each side
1. Goblet Squat 10-12 reps
2. Dumbbell Swings 10-12 reps
3. Warrior Two 10-15 second holds
4. Upright Row 10-12 reps
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. Squats 10-12 reps
4. Dips 10-12 reps
5. Ab Side Bends 10-12 reps on each side
1. Plank on Knees 10-15 second holds
2. Pelvic Tilts on Fit Ball 10-12 reps
3. Fitball Crunches 10-12 reps
1. Bottom Leg Raises 10-12 reps on each side
2. Warrior Two 10-15 second holds
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. In and Outs 10-12 reps
1. Week 29 - Finding Relief
1. One Arm Row 10-12 reps on each side
2. Bench Press on Fit Ball 10-12 reps
3. Walk Ins 10-12 reps
4. Walking Lunges 10-12 reps
5. Ab Tilts 10-12 reps on each side
1. Squat with Shoulder Press 10-12 reps
2. Upright Row 10-12 reps
3. Alternating Lunges 10-12 reps on each side
4. Commandoes on Knees 10-12 reps on each side
5. Fit Ball Rollouts 10-12 reps
1. Warrior One 10-15 second holds
2. Dumbbell Punches 10-12 reps on each side
3. Backward Lunges 10-12 reps on each side
4. Tricep Extension 10-12 reps
5. High Plank Hand Taps 10-12 reps on each side
1. Fit Ball Knee Raises 10-12 reps on each side
2. Straight Arm Bridge Holds 10-15 seconds
3. Side Plank Pulses 10-12 reps each side
1. Single Leg Bridge Pulses 10-12 reps on each side
2. Tiger Curls 10-12 reps on each side
3. Leg Circles 10 reps on each side
1. Fit Ball Crunches 10-12 reps
2. Donkey Kicks 10-12 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Week 30 - Balancing Act!
1. Squats 10-12 reps
2. Dumbbell Flies 10-12 reps
3. One Legged Dead Lifts 10-12 reps on each side
4. Front Raises 10-12 reps
5. Tiger Curls 10-12 reps on each side
1. Curtsie Lunges 10-12 reps on each side
2. Modified Pushups 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. Goblet Squats 10-12 reps
2. Bicep Curl 10-12 reps on each side
3. Modified Burpees 10-12 reps
4. Dips 10-12 reps
5. Ab Tilts 10-12 reps on each sided
1. Clams 10-12 reps on each side
2. 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 31 - Gentle Strength
1. Commandoes on Knees 10-12 reps on each side
2. Lunge With Shoulder Press 10-12 reps on each side
3. One Arm Row with Tricep Extension 10-12 reps
4. Side Squats 10-12 reps
5. Fit Ball Crunches 10-12 reps
1. Alternating Lunges 10-12 reps on each side
2. Upright Row 10-12 reps
3. Squats 10-12 reps
4. Dips 10-12 reps
5. Ab Side Bends 10-12 reps on each side
1. Walk Ins 10-12 reps
2. Tricep Extension 10-12 reps
3. Dumbbell Bench Press 10-12 reps
4. Dumbbell Punches 10-12 reps on each side
5. Ab Tilts 10-12 reps on each side
1. Fit Ball Leg Extensions 10-12 reps on each side
2. Four Point Kneel with Tiger Curl 10-12 reps on each side
3. Fitball Rollouts 10-12 reps
1. Bottom Leg Raises 10-12 reps on each side
2. Warrior Two 10-15 second holds
3. Bridge Pulses 10-12 reps
1. Side Plank Pulses 10-12 reps on each side
2. Child Pose 5-10 slow breaths
3. In and Outs 10-12 reps
1. Week 32 - Just Keep Moving!
1. Modified Pushups 10-12 reps
2. One Arm Row 10-12 reps on each side
3. Step Ups with Bicep Curls 10-12 reps on each side
4. Plank on Knees 10-15 seconds
1. Dumbbell Flies 10-12 reps
2. Dumbbell Swings 10-12 reps
3. Straight Arm Bridge Pulses 10-12 reps
4. Front Raises 10-12 reps
1. Squat with Shoulder Press 10-12 reps
2. Bicep Curls 10-12 reps
3. Fitball Rollouts 10-12 reps
4. Dumbbell Punches 10-12 reps on each side
1. Seated Leg Raises 10-12 reps one each side
2. Four Point Kneel with Tiger Curl 10-12 reps on each side
3. Ab Side Bends 10-12 reps on each side
1. Donkey Kicks 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Bridge Pulses 10-12 reps
1. Fitball Crunches 10-12 reps
2. Side Plank Pulses 10-12 reps on each side
3. Tiger Curls 10-12 reps on each side
1. Small Steps, Big Wins!
1. Squat 10-12 reps
2. Upright Row 10-12 reps
3. Russian Twists 10-12 reps on each side
4. One Arm Row 10-12 reps on each side
1. Modified Pushups 10-12 reps
2. Fit Ball Rollouts 10-12 reps
3. Bicep Curls 10-12 reps
4. Squat with Shoulder Press 10-12 reps
1. Standing Kick Back 10-12 reps on each side
2. Squats 10-12 reps
3. Tricep Extension 10-12 reps
4. Straight Arm Bridge Pulses 10-12 reps
1. Fitball Knee Lifts 10-12 reps on each side
2. Fit Ball Leg Extensions 10-12 reps on each side
3. Pelvic Tilts 10-12 reps
1. Cat Cow 10-12 reps
2. Child Pose 5-10 breaths
3. Tiger Curls 10-12 reps on each side
1. Kneeling Raises 10-12 reps
2. Side Plank Pulses 10-12 reps on each side
3. Four Point Kneel 3 second holds X 5 reps on each side
1. Week 34 - The Final Stretch
1. One Arm Row with Tricep Extension 10-12 reps on each side
2. Squat Holding Weight 10-12 reps
3. Commandoes on Knees 10-12 reps on each side
4. Front Raises 10-12 reps
1. Squat with Shoulder Press 10-12 reps
2. Dumbbell Punches 10-12 reps on each side
3. Hammer Curls 10-12 reps
4. Ab Tilts 10-12 reps on each side
1. Donkey Kicks 10-12 reps on each side
2. Modified Pushups 10-12 reps
3. Leg Circles 10-12 reps on each side
4. In and Outs 10-12 reps
1. Fit Ball Rollouts 10-12 reps
2. Pelvic Tilts 10-12 reps
3. Bridge Holds 10-15 seconds
1. Russian Twists 10-12 reps on each side
2. Straight Leg Pulses 10-12 reps on each side
3. Bridge Pulses 10-12 reps
1. Tiger Curl 10-12 reps on each side
2. Fitball Rollouts 10-12 reps
3. Side Plank Pulses 10-12 reps on each side
1. Week 35 - Strong to the Finish!
1. Upright Row 10-12 reps
2. Bench Press on Fit Ball 10-12 reps
3. Kneeling Raises 10-12 reps
4. Ab Tilts 10-12 reps on each side
1. Squat with Shoulder Press 10-12 reps
2. Tricep Extension 10-12 reps
3. Modified Push Ups 10-12 reps
4. Ab Side Bends 10-12 reps on each side
1. Walkouts 10-12 reps
2. Dumbbell Punches 10-12 reps on each side
3. Dips 10-12 reps
4. Squats 10-12 reps
1. Knee Lifts 10-12 reps on each side
2. Straight Arm Bridge Pulses 10-12 reps
3. Side Plank Pulses 10-12 reps on each side
1. Leg Raises 10-12 reps on each side
2. Four Point Kneel 3 second holds x 5 reps on each side
3. Kneeling Raises 10-12 reps
1. Hug The Baby 10 reps
2. Fitball Rollouts 10-12 reps
3. Ab Tilts 10-12 reps on each side
1. Week 36 - The Final Countdown Begins!
1. Squats 10-12 reps
2. Flies on Fitball 10-12 reps
3. Shoulder Press 10-12 reps
4. Tiger Curl 10-12 reps on each side
1. Push Ups 10-12 reps
2. Step Ups 10-12 reps on each side
3. Fitball Crunches 10-12 reps
4. One Arm Row 10-12 reps on each side
1. Squats with Shoulder Press 10-12 reps
2. Bicep Curl and Hammer Curl 10-12 reps
3. Dips 10-12 reps
4. Ab Side Bends 10-12 reps on each side
1. Cat Cow 10-12 reps
2. Child Pose 5-10 breaths
3. Pelvic Tilts 10-12 reps
1. Fit Ball Rollouts 10-12 reps
2. Side Plank Pulses 10-12 reps one each side
3. Ab Tilts 10-12 reps on each side
1. Kneeling Raises 10-12 reps
2. Fit Ball Leg Extensions 10-12 reps on each side
3. High Plank Hand Taps 10-12 reps on each side
1. Week 37 - Slow and Steady Wins the Race
1. Upright Row 10-12 reps
2. Squats 10-12 reps
3. One Arm Row with Tricep Extension 10-12 reps on each side
4. Ab Side Bends 10-12 reps on each side
1. Front Raise 10-12 reps
2. Squats 10-12 reps
3. Tricep Extension 10-12 reps
4. High Plank Hand Taps 10-12 reps
1. Modified Pushups 10-12 reps
2. Side Plank Pulses 10-12 reps on each side
3. Bridge Pulses 10-12 reps
4. Dumbbell Punches 10-12 reps on each side
1. Hug The Baby 10-12 reps
2. Child Pose 5-10 breaths
3. Pelvic Tilts 10-12 reps
1. Straight Arm Bridge Pulses 10-12 reps
2. Russian Twists 10-12 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Fit Ball Leg Extensions 10-12 reps on each side
2. Fit Ball Knee Lifts 10-12 reps on each side
3. Pelvic Tilts 10-12 reps
1. Week 38 - Watermelon Week!
1. Dumbbell Flies 10-12 reps
2. One Arm Row with Tricep Extension 10-12 reps on each side
3. Squats 10-12 reps
4. Fit Ball Rollouts 10-12 reps
1. Fit Ball Leg Extensions 10-12 reps on each side
2. Squat with Shoulder Press 10-12 reps
3. Tricep Extension 10-12 reps
4. Ab Side Bends 10-12 reps on each side
1. Flies on Fitball 10-12 reps
2. Front Raises 10-12 reps
3. Kneeling Raises 10-12 reps
4. Dips 10-12 reps
1. Pelvic Tilts 10-12 reps
2. Ab Side Bends 10-12 reps on each side
3. Fit Ball Rollouts 10-12 reps
1. Donkey Kicks 10-12 reps on each side
2. Clams 10-12 reps on each side
3. Bridge Pulses 10-12 reps
1. Side Plank Pulses 10-12 reps on each side
2. Fitball Rollouts 10-12 reps
3. Tiger Curl 10-12 reps on each side
1. Week 39 - Full Term and Ready!
1. Squats 10-12 reps
2. One Arm Row 10-12 reps on each side
3. Russian Twists 10-12 reps on each side
4. Upright Row 10-12 reps
1. Modified Push Ups 10-12 reps
2. Fit Ball Rollouts 10-12 reps
3. Bicep Curls 10-12 reps
4. Squat with Shoulder Press 10-12 reps
1. Straight Arm Bridge Pulses 10-12 reps
2. Standing Glute Kickback 10-12 reps on each side
3. Ab Side Bends 10-12 reps on each side
4. Bicep and Hammer Curl 10-12 reps
1. Fitball Knee Lifts 10-12 reps on each side
2. Pelvic Tilts 10-12 reps
3. Fit Ball Rollouts 10-12 reps
1. Cat Cow 10-12 reps
2. Child Pose 5-10 breaths
3. Hug The Baby 10 reps
1. Bridge Holds 10-15 seconds
2. Ab Tilts 10-12 reps on each side
3. Kneeling Raises 10-12 reps
1. Week 40 - Any Day Now!
1. Dumbbell Punches 10-12 reps on each side
2. Front Raises 10-12 reps
3. Squats 10-12 reps
4. Fit Ball Rollouts 10-12 reps
1. Upright Row 10-12 reps
2. Straight Arm Bridge Pulses 10-12 reps
3. Tricep Extension 10-12 reps
4. Hug The Baby 10 reps
1. Squat with Shoulder Press 10-12 reps
2. One Arm Row with Tricep Extension 10-12 reps on each side
3. Modified Pushups 10-12 reps
4. Ab Side Bends 10-12 reps on each side
1. Cat Cow 10-12 reps
2. Bridge Hold 10-15 seconds
3. High Plank Hand Taps 10-12 reps on each side
1. Tiger Curl 10-12 reps on each side
2. Donkey Kicks 10-12 reps on each side
3. Hug The Baby 10-12 reps
1. Child Pose 5-10 breaths
2. Pelvic Tilts 10-12 reps
3. Kneeling Raises 10-12 reps

About this course

$29.00
302 lessons
5 hours of video content
Bonus prenatal yoga classes specific to trimester 3 are also included!

BEFORE YOU GET STARTED

WELCOME TO WEEK 28

Week 28 Full Body Workout 1

Week 28 Full Body Workout 2

Week 28 Full Body Workout 3

Week 28 Pelvic Floor and Core 1

Week 28 Pelvic Floor and Core 2

Week 28 Pelvic Floor and Core 3

WELCOME TO WEEK 29

Week 29 Full Body Workout 1

Week 29 Full Body Workout 2

Week 29 Full Body Workout 3

Week 29 Pelvic Floor and Core 1

Week 29 Pelvic Floor and Core 2

Week 29 Pelvic Floor and Core 3

WELCOME TO WEEK 30

Week 30 Full Body Workout 1

Week 30 Full Body Workout 2

Week 30 Full Body Workout 3

Week 30 Pelvic Floor and Core 1

Week 30 Pelvic Floor and Core 2

Week 30 Pelvic Floor and Core 3

WELCOME TO WEEK 31

Week 31 Full Body Workout 1

Week 31 Full Body Workout 2

Week 31 Full Body Workout 3

Week 31 Pelvic Floor and Core 1

Week 31 Pelvic Floor and Core 2

Week 31 Pelvic Floor and Core 3

WELCOME TO WEEK 32

Week 32 Full Body Workout 1

Week 32 Full Body Workout 2

Week 32 Full Body Workout 3

Week 32 Pelvic Floor and Core 1

Week 32 Pelvic Floor and Core 2

Week 32 Pelvic Floor and Core 3

WELCOME TO WEEK 33

Week 33 Full Body Workout 1

Week 33 Full Body Workout 2

Week 33 Full Body Workout 3

Week 33 Pelvic Floor and Core 1

Week 33 Pelvic Floor and Core 2

Week 33 Pelvic Floor and Core 3

WELCOME TO WEEK 34

Week 34 Full Body Workout 1

Week 34 Full Body Workout 2

Week 34 Full Body Workout 3

Week 34 Pelvic Floor and Core 1

Week 34 Pelvic Floor and Core 2

Week 34 Pelvic Floor and Core 3

WELCOME TO WEEK 35

Week 35 Full Body Workout 1

Week 35 Full Body Workout 2

Week 35 Full Body Workout 3

Week 35 Pelvic Floor and Core 1

Week 35 Pelvic Floor and Core 2

Week 35 Pelvic Floor and Core 3

WELCOME TO WEEK 36

Week 36 Full Body Workout 1

Week 36 Full Body Workout 2

Week 36 Full Body Workout 3

Week 36 Pelvic Floor and Core 1

Week 36 Pelvic Floor and Core 2

Week 36 Pelvic Floor and Core 3

WELCOME TO WEEK 37

Week 37 Full Body Workout 1

Week 37 Full Body Workout 2

Week 37 Full Body Workout 3

Week 37 Pelvic Floor and Core 1

Week 37 Pelvic Floor and Core 2

Week 37 Pelvic Floor and Core 3

WELCOME TO WEEK 38

Week 38 Full Body Workout 1

Week 38 Full Body Workout 2

Week 38 Full Body Workout 3

Week 38 Pelvic Floor and Core 1

Week 38 Pelvic Floor and Core 2

Week 38 Pelvic Floor and Core 3

WELCOME TO WEEK 39

Week 39 Full Body Workout 1