WEEK BY WEEK PROGRAM
36 Seasons
Strength, functional, pelvic floor, mobility birth prep, and yoga workouts to take you from Week 5 - Week 40 of your pregnancy. Over 100 pregnancy-safe workouts designed to keep you active throughout all 3 trimesters. Each week you will get 4 workouts that will progress WITH YOU as you move throughout each trimester, with modifications provided for your growing belly.
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09:30Episode 1🤰🏻 WEEK 30 BIRTH PREP
Episode 1
Improve baby positioning and create space for baby as we prepare for birth with Coach Ashley
Cat + cow
Puppy Pose
Frog Rocks
Wide Child's Pose
Deep Squat Hold
Happy Baby -
31:25Episode 2Lower Body Build it
Episode 2
With a banded activation set and targeted glute supersets, this workout FIRES up the legs. Amanda is using 10 & 15 lb dumbbells
Equipment: medium weights, heavy weights, box, small resistance band
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Build to Failure (Chest, Triceps, Shoulders)
Episode 3
Your easy to follow, but seriously effective upper body day to failure. Focused on our chest, triceps, and shoulders, you will see narrow chest press, lying shoulder abductions, and more
Equipment: medium weights, heavy weights
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21:52Episode 4Prenatal Mood Boosting Cardio Express
Episode 4
With no equipment, we focus on moving our body the full 20 minutes today. Expect to see moves like cross body taps, step jacks & squat to calf raise
Equipment: none
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29:14Episode 5Quick & Effective Upper Body
Episode 5
Focusing on our back, biceps, and core today, this muscle building workout will tone the full upper body and is the perfect workout for your growing belly. Amanda is using 8 lbs, 15 lbs, and 25 lbs for her dumbbells.
Equipment: medium weights, heavy weights, box
