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.
-
35:15Episode 1Lift up the Glutes
Episode 1
You'll see glute bridges, clam shells, reverse lunges, and sit down squats in today's lower body TO FAILURE workout! Time to lift up those glutes
Equipment: medium weights, heavy weights, box (optional), small resistance band (optional)
-
22:52Episode 2Anti-Core Upper Body
Episode 2
For my mama-to-be's, this upper body will have you feeling good and benefit your body in SO many ways. NOTE: to create a door anchor with your long resistance band, you can wrap it through a roll of toilet paper and then shut it in the door.
Equipment: box, resistance bands
-
25:42Episode 33rd Trimester Prenatal Yoga Flow
Episode 3
Certified Prenatal Yoga Instructor, Kristin, leads us through a hip opening gentle full body flow.
Equipment: none
-
32:32Episode 4Functional Chest & Shoulders
Episode 4
Emphasizing the chest & shoulders in today's functional workout. Expect a mix of cardio & strength to keep you sweating over the next 30-minutes!
Equipment: box, medium weights, heavy weights
-
15:44Episode 5Gentle Hip Mobility
Episode 5
No equipment needed for this gentle hip mobility circuit. Perform each move for about 45 seconds and repeat 2-4 times.
1. Rotating cat & cows
2. Kneeling hip flexor stretch
3. Pigeon post (or back lying figure-4)
4. Back lying hamstring stretch
5. 90/90 stretch
6. Squat rocks
7. Frog pose