Understanding the foundational pillars of prenatal fitness is crucial before diving into our program. In this video, we'll explore essential concepts like 360 breathing, finding and engaging your pelvic floor, and maintaining neutral alignment. These pillars will guide you throughout the program,...

Welcome FORM Mamas to our prenatal fitness program! This video introduces you to the essential changes that occur during pregnancy, including increased heart rate, weight selection adjustments, body temperature regulation, and managing shortness of breath. We'll also share important consideration...

Welcome to your first trimester! In this 30-minute prenatal upper body workout, you’ll focus on building strength in your arms and core. With two circuits—one featuring unilateral exercises and another with increased intensity—you’ll use heavy and medium dumbbells for an extra burn, working for 4...

Focus on your lower body muscles, including your legs and glutes, with this prenatal workout for your first trimester. Grab a resistance band and a range of dumbbells as you move through two circuits designed to strengthen and tone your lower body. Each exercise lasts 50 seconds and includes dead...

Embrace a gentle workout with this 25-minute low-impact session, perfect for the first trimester and beyond. Focus on slow, controlled movements to tone your entire body, with optional ankle weights for added upper body engagement. This bodyweight workout provides a soothing yet effective way to ...

A gentle, low-impact workout perfect for early pregnancy symptoms. Spend the entire 20-minute class comfortably on your mat, focusing on bodyweight movements. Expect glute bridges, donkey kicks, leg lifts, and more.

Zero Equipment

Get ready for an upper body workout that will keep you strong and energized throughout your early pregnancy journey! Begin with a full warm-up, then dive into upper body exercises using bands and dumbbells for an added burn. Optional cardio bursts will keep your heart rate up, giving you the flex...

Let’s fire up your lower body with this first trimester-friendly workout. Start with a banded warm-up to activate your muscles, then dive into two circuits focused on your inner thighs and booty. Using resistance bands, dumbbells, and a bench, you’ll power through sumo squats, lunges, step-ups, a...

We’re combining cardio and strength in this 30-minute full-body workout. Start with a warm-up before diving into two circuits featuring cardio bursts and high-impact moves. Remember, you can always opt for low-impact modifications based on your energy levels. With 50 seconds of work and 20 second...

Grab a set of dumbbells and a resistance band to target your arms and core. Feel the burn as you power through three circuits: the first two with equipment for an upper-body burn, and the last focusing on core strength with just your bodyweight. Expect to sweat through shoulder presses, mountain ...

Ready to wake up those leg muscles? In just 30 minutes, you’ll move through two circuits, each featuring five moves that you’ll repeat twice. Combining strength and resistance band exercises, this session is designed to give you a complete lower-body burn while keeping you comfortable throughout ...

We’re hitting it all today—arms, legs, core, and more! In this 30-minute workout, you’ll flow through three circuits: the first two use your equipment with moves like sumo deadlifts and overhead tricep extensions, while the third is a bodyweight core finisher. Begin with a warm-up to prep your bo...

Slow things down with this gentle, first-trimester-friendly flow designed for days when you're feeling under the weather. Focus on breathing, stretching, and light movement in this low-impact, mat-based class. In our 15 minutes together, you'll move in a way that feels good, helping you stay comf...

Welcome to Week 8 of your prenatal journey! Today’s upper body workout is all about building strength! We have 3 circuits, each done twice, with exercises like dumbbell lat pulldowns, plank walkouts, and arm raises. You'll move for 45 seconds with a 15-second rest in between exercises. If your en...

Get ready to power up your lower body in this 30-minute prenatal workout! We’ll tackle three circuits, each repeated twice, with a bodyweight finisher in the third circuit. After a warm-up, join me on your mat for glute bridges, lunges, dumbbell swings, deadlifts, and more. Finish strong with flo...

Grab a medium pair of dumbbells for this full-body prenatal strength workout for your first trimester. You’ll burn it out from top to toe and end with a core burner in the third circuit. Each exercise involves 45 seconds of work and 15 seconds of rest, helping to elevate your heart rate and maxim...

In the 8th week of your first trimester, when fatigue and nausea might be creeping in, this 20-minute full-body flow is just what you need! Designed to gently keep you moving and feeling good, this bodyweight workout is perfect for when you want to stay active but keep things low-key. Move throug...

Get ready for an energizing 30-minute full-body workout! We’ll power through three circuits designed to elevate your heart rate with higher-impact moves. As always, modifications are always offered and encouraged! After a quick warm-up, jump right into 45 seconds of work with 15 seconds of rest. ...

Your upper body will feel this one tomorrow! We’ve got three circuits, each completed twice through, featuring moves like pushups, rows, chest flys, and reverse planks. If you’re feeling that first trimester fatigue, don’t worry—modifications are available to keep it low impact.

Equipment: Lig...

We’ll fire up your lower body in just 30 minutes! Start strong with a weighted circuit, repeating it twice for maximum impact. Then, we’ll transition to the mat for a second circuit that focuses on your booty with ankle weights for that extra burn. Expect moves like incline lunges, donkey kicks, ...

This gentle, low-impact full-body tone is perfect for days when you want to move your body but are feeling the first trimester symptoms. In this 30-minute mat-based class, you'll flow through bodyweight exercises with optional ankle weights for an added upper body challenge. Start on your back wi...

Welcome to week 10 of your first trimester! We’ll kick off this 30-minute upper body workout with two circuits of weighted exercises, repeated twice to build strength and endurance. After that, we’ll flow into a bodyweight arm circuit for a final push. Expect moves like rows, push-ups, and tricep...

Sculpt and strengthen your lower body with this prenatal strength workout designed for your first trimester. We’ll use a single heavy weight and a medium pair of dumbbells—both optional—to bring on that feel-good burn. Expect 2 circuits, each repeated twice, with each exercise performed for 50 se...

You only need one dumbbell and a booty band for this high-energy full-body workout. In just 30 minutes, you’ll power through three circuits, each repeated twice, with 45 seconds of work and 15 seconds of rest per exercise. Banded squats, slow bicycle crunches, swimmers, and bear planks will eleva...

"It’s Week 10 of your prenatal journey, and we’re focusing on mobility and stretching with this bodyweight flow designed for those days when you need a gentle stretch. Embrace this time to nurture your flexibility and stay comfortable throughout your pregnancy. No equipment needed—just you and yo...

Get ready to tone your upper body and core in this 30-minute workout! We'll move through two upper body circuits with exercises like rows, bicep curls, and weighted arm raises, working 50 seconds on with 20 seconds of rest. For your third circuit, finish strong with a core-focused circuit using j...

Challenge your lower body with this 25-minute workout that keeps things varied and engaging with no exercise repeats. You'll tackle curtsy lunges, jump squats, single-leg getups, wall sits, and more, each performed for 50 seconds. As always, low-impact modifications are available to ensure comfor...

A full-body workout that covers it all! This 30-minute class includes three unique circuits: one for your upper body, one for your lower body, and a core finisher to end. We’re keeping things spicy with each move completed for 50 seconds, followed by 20 seconds of rest. Let’s finish class strong ...

Gentle and supportive, this workout is designed for days when you’re feeling those first-trimester symptoms. We’ll focus on slow, bodyweight movements that are easy on your body. Begin with a short breathwork, then move into a low-impact flow that prioritizes comfort and stretching. Perfect for t...

Welcome to week 12 of your first trimester! This 27-minute upper body workout packs a punch with three energizing circuits. We’ll kick off with two circuits targeting your upper body, followed by a Pilates-inspired ab finisher to strengthen and tone your core. Each exercise is performed for 50 se...

Get ready to power through a 30-minute lower body workout using a variety of equipment. You'll tackle two circuits with 45 seconds of work and 15 seconds of rest, with the second circuit focusing entirely on ankle weights. Expect sumo squats, single-leg deadlifts, dumbbell swings, and more lower ...

We’re moving our entire body with this sculpt-style workout! Start with a quick warm-up, grab your equipment, and join me on the mat. We’ll kick off with lower body exercises, then flow through arm work, glute burners, and finish strong with core exercises. You’re so close to your second trimeste...

Ease into movement with this 20-minute full-body flow designed for a gentle yet effective workout. Perfect for those days when you’re feeling a bit off, this low-impact routine focuses on light, bodyweight exercises to help get your blood flowing and keep you feeling energized. It’s all about sta...

Kick off your second trimester with a upper body focused workout! In this class, you'll work through two circuits that target your arms, shoulders, and back. We’ll repeat the first circuit twice to build strength, then hit the second circuit three times to master each move. Get ready for upright ...

Get ready to fire up your lower body with this booty-focused workout! We’ll start with a bodyweight warm-up, then dive into two sets of exercises. In the first round, you'll breeze through a single set, while the second round will have you repeating the moves twice—expect the burn! This session i...

This 30-minute full-body strength workout will challenge you with two circuits, each repeated twice. Using dumbbells, you'll tackle weighted lunges, wood choppers, bear planks, skull crushers, and more. Get ready to build strength and get spicy!

Equipment: 8lb Dumbbells, 10lb Dumbbells, 15lb Dum...

Engage your core safely with this trimester 2 Pilates ball workout! Begin with some 360 breathwork on your knees to center yourself, then move into a targeted core session using the Pilates ball. This introduction will help you get comfortable with both the breathwork technique and incorporating ...

Welcome to week 14 of your second trimester! This 30-minute upper body workout features three circuits, each performed twice. The first circuit uses resistance bands, while the other two combine weights and bodyweight moves. Expect 45 seconds of work and 15 seconds of rest to keep your upper body...

This 30-minute lower body workout combines two circuits, each performed twice, for a spicy burn! Start with a banded circuit to activate and warm up your glutes, then transition to a weighted circuit for an extra strength boost. With 45 seconds of work and 15 seconds of rest, you'll power through...

We’re spicing things up with a full-body workout inspired by Pilates and barre! This session starts with standing exercises to target your inner thighs and legs, then transitions to upper body movements on the mat. Using a mix of medium and light weights, ankle weights, and your Pilates ball, you...

Strengthen your core safely with this targeted 14-minute workout designed for pregnancy. We begin with 360 breath work to prepare your body, then transition to a series of mat-based movements, each performed for 40 seconds. This session focuses on effective, pregnancy-safe core exercises.

Equipm...

In this 30-minute workout, we’re blending upper body strength with cardio. Target your triceps, biceps, and back with a sweaty HIIT session that combines resistance band and dumbbell exercises. Expect some jumping movements, and remember to slow down if you start to feel out of breath. With 45 se...

This lower body workout zeroes in on your booty and inner thighs with three circuits, each repeated twice. Using a booty band and ankle weights, you’ll engage in exercises like squats, clam openers, and glute bridges to build strength and tone in just 30 minutes.

Equipment: Bench, 3lb Dumbbells,...

In this 25-minute full-body workout, you’ll tackle two circuits, each repeated twice. With 45 seconds of effort and 15 seconds of rest, aim to stay at 75% intensity—enough to keep moving but still able to chat. Get ready for deadlifts, good mornings, hammer curls, and more as you strengthen and t...

This quick 10-minute prenatal core workout packs a punch! Begin with 360 breathwork, then move into standing exercises using your Pilates ball and a heavy weight. Finish strong with floor-based core moves, designed to keep your core engaged and safely toned throughout pregnancy. Ten exercises, te...

In this 25-minute full-body workout, you'll tackle two circuits, each performed twice for a total burn. With 45 seconds of work followed by 15 seconds of rest, you'll power through moves like squats, overhead presses, bear crawls, incline burpees, and narrow chest presses. Get ready to work every...

Torch your triceps, biceps, and back with this upper-body focused 30-minute workout! Begin with a bodyweight warm-up to prep your upper body, then dive into two circuits—short and intense followed by a longer, more challenging set. You'll start standing and finish with mat-based exercises that le...

Get ready for a 30-minute lower body workout with three circuits, each completed twice. The final circuit focuses on ankle weights for a mat-based burn. Expect lunges, sumo squats, kneeling stand-ups, and glute bridges. Remember, go at your own pace, and ankle weights are always optional!

Equipm...

Enjoy a 15-minute session focusing on slow, mindful movement to boost mobility and stretching. Start with seated 360 breathwork on your bench or chair, then move to the mat for gentle exercises like cat cows and glute bridges. This routine is perfect for maintaining flexibility and core strength ...

This 30-minute upper body workout will fire up your biceps, triceps, and core! Expect 3 circuits, each repeated twice, starting with heavy weights before transitioning to a light-weight, high-rep circuit to finish strong. Begin with a bodyweight warm-up, then grab your dumbbells and get ready to ...

Fire up your lower body with this 30-minute workout that targets your glutes and inner thighs. Start on the bench for the first circuit, then move to the mat for the second. You'll repeat each circuit twice, becoming familiar with moves like side lunges, squats, standing leg lifts, and more, with...

This prenatal-friendly, full-body burn uses light weights to tone and strengthen. With 3 circuits of 45 seconds on and 15 seconds off, you’ll start with standing movements before transitioning to the mat to finish strong. Expect low-impact exercises like bird dogs, tricep kickbacks, glute bridges...

This week’s prenatal workout switches it up with a low-impact cardio session designed to keep you moving and sweating without overexertion. You’ll tackle three circuits of bodyweight exercises, each repeated three times with 45 seconds of work and 15 seconds of rest. If you find yourself getting ...

Welcome to Week 18 of your prenatal journey, FORM Mamas! Today, get ready for a 30-minute upper body workout designed to safely build strength during your second trimester. This session includes three circuits, each repeated twice, with 45 seconds of work followed by 15 seconds of rest. You'll be...

In this prenatal workout, we're focusing on lower body strength with a 30-minute session designed to burn out your legs. You'll work through 3 circuits, each done twice, with 40 seconds of effort followed by 20 seconds of rest—perfect for maintaining control and catching your breath. Expect exerc...

Get ready to sculpt your entire body with this 35-minute prenatal workout. Start with a circuit you'll only do once, then dive into two circuits you'll repeat twice, keeping the pace high with 50-second exercises and just 10 seconds of rest. Grab your ankle weights and light dumbbells for a full-...

Activate your core in with this 5-minute prenatal core workout. With 50 seconds of work and 10 seconds of rest, you'll engage your core effectively while using weights. Calyn will guide you through each move at the beginning of class, ensuring you perform them safely and effectively. Perfect for ...

Get ready to strengthen your upper body with this prenatal-friendly workout. You’ll tackle a single circuit three times through, with a sweaty cardio burst between each round. Not up for jumping? No worries—modifications are available for those low-energy days. Expect moves like commandos, Arnold...

We’re blending Pilates and barre-inspired moves in this 25-minute full-body class. Using resistance bands and a Pilates ball to enhance the burn, you'll flow through two circuits, each repeated twice.

Equipment: Pilates Ball, Thick Resistance Band, Mini Resistance Band

In this 10-minute prenatal core session, you'll focus on slow, controlled Pilates movements. Begin with 360 breathwork, then move through glute bridges, kneeling side planks, and more, all done on the mat for a gentle yet effective core workout. Perfect for staying strong and balanced during preg...

You’re reaching the halfway mark of your pregnancy - congrats mama! This 25-minute upper body workout is designed to keep you strong and energized. You'll tackle 3 circuits, each done twice, with 45 seconds of work followed by 15 seconds of rest. Expect moves like incline push-ups, upright rows, ...

At 20 weeks, strengthen your core with this quick 10-minute workout! Complete 6 effective core moves, repeated twice, designed to support your growing bump and build stability

Equipment: Pilates Ball, 10lb Dumbbells, Bench, Long Resistance Band

Get ready to strengthen and tone with this 30-minute prenatal lower body workout! You'll be using booty bands and dumbbells to elevate your routine, targeting your glutes and legs. Start with a bodyweight warm-up, then move into 3 circuits of exercises, each repeated twice. With 50 seconds of wor...

Get ready for a full-body workout! This 30-minute prenatal session features 3 circuits, each repeated twice, with an extra spicy challenge in between each circuit! Expect to target all major muscle groups with exercises like chest flys, lunges, and overhead presses, all while staying safe and str...

Join us for a focused upper body workout designed for week 21 of your pregnancy journey! This 30-minute session targets your biceps, back, and chest through 2 circuits, each repeated twice. We'll finish strong with a core series to round out the workout. Perfect for staying strong and toned while...

This 25-minute prenatal lower body workout will sculpt and strengthen your legs and glutes. With 3 circuits—two repeated twice and the final circuit, featuring just 2 moves, done three times—you’ll tackle weighted step-ups, glute bridges, sumo squats with heel raises, and more.

Equipment: Inclin...

Get ready for a full-body burn with this 30-minute prenatal workout! You'll tackle one circuit repeated three times, giving you the chance to master each move. Expect a dynamic mix of standing exercises and mat work to engage your entire body and keep you feeling strong throughout your pregnancy....

Join us for a 14-minute prenatal core and mobility workout! Start on your hands and knees for 360 breathwork, then flow through gentle movements designed to strengthen your core and enhance mobility. You'll use a Pilates ball and mini resistance band to support and elevate your workout.

Equipme...

Get ready for a sweaty 30-minute upper body burn! You'll work through 3 circuits: the first uses weights and a resistance band, while the last two focus on just the band. Between each circuit, there’s a short cardio burst with low-impact options available. Your arms will feel this one in the morn...

Get ready for a 30-minute lower body workout with 3 circuits. Start with weights, move to bands, and finish with bodyweight exercises. Each move lasts 45 seconds, targeting all your lower body favorites like deadlifts, sumo squats, side lunges, and glute bridges.

Equipment: Resistance Band, Medi...

Get ready for a full-body session that will leave you feeling strong and energized! In just 30 minutes, you'll work through 2 circuits, each repeated twice, with moves like reverse flys, standing press-outs, and lunges. We’ll kick things off with a bodyweight warm-up and finish with a stretch to ...

Get ready to fire up your core in just 15 minutes! Grab a single dumbbell, and let’s start with some 360 breathing to activate and engage your core. Then, we'll hit the mat for a circuit that we’ll run through twice. You’ve got this, mama!

Equipment: Single Medium Dumbbell

Get ready to strengthen and tone in this 30-minute upper body session! You'll work through two circuits, with moves like tricep dips, rows, overhead presses, and more. The first circuit is repeated twice, and the second circuit is done three times—giving you plenty of time to master each move. Le...

We’re working our lower body in this 35-minute class, perfect for your second trimester. You'll power through three circuits: the first and last repeated three times, with the final circuit focusing on those inner thighs. Get ready for a balanced lower body burn!

Equipment: Light Dumbbells, Medi...

Get ready for a full-body Pilates-inspired sculpt! In just 20 minutes, you’ll work through one circuit three times, perfecting each move as you go. With 50 seconds per exercise, you’ll stay moving and keep your heart rate up!

Equipment: Pilates Ball, Resistance Band, Bench/Chair, 3lb Dumbbells

Strengthen your core and master your breathwork in this 10-minute prenatal workout! We’ll start with 360 breathwork and core contractions using a bench or chair, then move to bodyweight exercises for a complete core session.

Equipment: Bench/Chair 

Get ready for a quick but spicy lower body burn! In just 18 minutes, this express booty workout will have your glutes feeling the heat. We’ll tackle one circuit, repeated twice, using challenging dumbbells and a booty band to intensify the burn

Equipment: Medium Dumbbells, Thick Resistance Band

Engage your shoulders, chest, and back with this 30-minute upper body session! We'll hit all the major muscles through 3 circuits, each done twice. Expect targeted moves like around the worlds, reciprocal narrow presses, and rows to build strength and stability

Equipment: 3lb Dumbells, Medium Du...

Get ready for a full-body challenge with this 30-minute prenatal workout! We’ll power through 3 circuits, each packed with 4 exercises, and repeat them twice. You'll use heavier dumbbells to fire up your lower body with moves like single-leg deadlifts and lighter ones to tone your upper body with...

Unlock your hips and ease into relaxation with this 14-minute hip mobility and stretch session! Perfect for any stage of pregnancy, especially as your hips start to tighten. Begin with 360 breathwork and flow through bodyweight exercises that gently open and stretch your hips. A yoga block is opt...

Get ready for a 27-minute upper body workout that mixes strength and core work! We’ll kick off with breathwork and core activation using a Pilates ball, then dive into two circuits, each repeated twice. The first circuit keeps you on the mat, while the second has you standing using your bench. It...

Get ready to feel the burn in your legs with this focused lower body workout! You’ll get to know these exercises well as you work through one circuit three times. Expect moves like seated jump squats, sumo deadlifts, fire hydrants, and more to strengthen and tone your legs as you progress through...

This Pilates-inspired full-body workout is perfect for those low-energy days when you still want to move. Most of the workout is done on the mat, making it gentle yet effective. With a special focus on triceps, you’ll work through kneeling tricep pushups, arm press-outs, fire hydrants, and more.
...

Begin with standing core moves, then transition to the mat for a core focused, bodyweight session. No equipment needed—just you and your beautiful body! With 50 seconds of work and 10 seconds of rest, you’ll flow through one circuit twice, working your abs.

Equipment: Bodyweight 

Challenge your upper body with this 25-minute workout, targeting your shoulders and triceps. You'll power through two circuits, each done twice, before finishing with a bodyweight tricep burnout. Get ready to feel strong and energized!

Equipment: Incline/Bench, Medium Dumbbells

Get ready for a fun, full-body workout with no repeats! You'll tackle 3 circuits, each with unique exercises, and only go through them once. Between each circuit, there’s a cardio push—aim for 75% max effort, so always take a lower-impact option if needed. All in just 20 minutes!

Equipment: 5lb ...

Get ready to power up your lower body in this 35-minute workout! Start with a fully banded circuit to wake up your glutes, then move to a heavy-weight circuit for serious strength-building. Finish strong with mat-based moves using ankle weights. Three circuits, twice through, for a complete lower...

Get ready for a quick and effective core workout in just 10 minutes! We’ll keep it simple with 4 exercises, each done twice through, working 50 seconds on and 15 seconds off. Begin with some deep breathwork to warm up your body, then dive into that core burn.

Equipment: Incline/Bench, Long Resis...

Welcome to our third trimester workout series! We’ll review essential modifications and support tools, like a bench or chair, to accommodate your growing belly. Throughout these classes, focus on managing intra-abdominal pressure, listening to your body, and staying comfortable and safe. I’m so e...

Welcome to your third trimester, FORM mamas! In this 30-minute upper body workout you'll work through two circuits with a fun cardio burst in between each one—get ready for those mountain climbers on the bench! With 50 seconds of work and 20 seconds of rest, you’ll get a nice little break before ...

Get ready for a spicy 35-minute lower body burn! This workout features two circuits designed to fire up your glutes and legs. The first circuit is shorter, with three rounds of exercises, while the second is longer and pushes you through two rounds. Expect moves like elevated glute bridges, fire ...

Power through this 28-minute full-body workout designed to keep you moving! With 45 seconds on and 15 seconds of rest, you'll work through three circuits, each done twice. Expect a mix of elevated push-ups, bear planks, and energizing dumbbell swings to target your entire body.

Equipment: Heavy...

Prepare for your third trimester with this 10-minute pelvic floor and breathwork session! You’ll learn essential techniques to relax and strengthen your pelvic floor, creating space for your baby as you approach the final stretch. A Pilates ball will enhance your practice.

Equipment: Pilates Ball

Get ready for a gentle yet effective workout that’s perfect for the third trimester! This 20-minute full-body burn combines slower, barre-inspired movements with low-impact exercises to tone and sculpt. You'll go through 10 moves twice, using ankle weights and light dumbbells to enhance the chall...

Get ready to fire up your lower body with this 35-minute workout! We’ve packed 2 circuits with a mix of weighted, banded, and bodyweight exercises. With each circuit featuring 50 seconds of work followed by 15 seconds of rest, you'll tackle single leg deadlifts, curtsy lunges, and straight kickba...

Let’s burn out your upper body with this 30-minute strength workout. Start strong with a shorter circuit featuring band exercises, repeated three times. Then power through a longer circuit twice, with the focus shifting to mat-based movements.

Equipment: 5lb Dumbbells, 10lb Dumbbells, Long Res...

Get ready to power through a 20-minute full-body workout designed for your third trimester! We’ll tackle 3 circuits, each repeated twice, with 40 seconds of work and a 20-second rest to keep you well rested in between movements. Dumbbells will ramp up the challenge and help you feel strong!

Equi...

This 10-minute core workout focuses on slow, controlled movements to strengthen and tone your core. With no equipment needed and performed entirely on the mat, this bodyweight session is perfect for a focused and effective prenatal workout.

Zero Equipment

This 30-minute upper body workout features two circuits with a spicy cardio push between them. Repeat each circuit twice and perform moves like chest flies, overhead tricep extensions, and bear planks. Low-impact options are always available if you’re not up for jumping!

Equipment: 3lb Dumbbell...

Get ready for a 25-minute full-body workout using only your bodyweight. You’ll repeat one circuit twice, with movements like pulse squats, jump rope, shoulder taps, and more. Remember, this is a low-impact cardio session, so keep your heart rate below 75%. Perfect for a quick, effective burn!

Eq...

This 35-minute prenatal lower body workout features two circuits: the first targets your glutes with bodyweight moves like lunges and glute bridges, while the second incorporates Pilates equipment and dumbbells for exercises like wall sits and donkey kicks. Get ready to feel the burn in your legs...

In this prenatal workout we’re focusing on our upper body with a 20 minute burn. You’ll work through three circuits —one for shoulders, one for chest, and one for triceps—with 40 seconds of work and 20-second breaks. As you move further into your third trimester, be sure to take these well-earned...

This 30-minute prenatal lower body workout preps you for daily movements post-baby! Focus on practical moves like hinges, deadlifts, and lunges with two circuits—one using a booty band and the other with challenging dumbbells.

Equipment: Heavy Dumbbells, Mini Resistance Band

Get ready for a 30-minute full-body workout! After your warmup, dive into 2 circuits. The first you'll repeat 4 times, so you'll master the moves, then switch to a second circuit you'll complete twice. We'll focus on compound movements to build full-body strength!

Equipment: Medium Dumbbells, Li...

It’s core day! Begin seated and finish standing as you flow through 15 minutes of weighted core exercises safe for your pregnancy journey. Using just one dumbbell, you'll repeat a single circuit twice to build strength and stability for the road ahead.

Equipment: Medium Dumbbell

Get ready for a 10-minute session designed to relax and lengthen your pelvic floor muscles as you approach your due date. Using a Pilates ball, we’ll focus on deep breathing and gentle movements to ease tension and prepare your body for birth. Perfect for finding calm and strengthening your core....

Get ready for a 30-minute upper body burn! Tackle 3 circuits, each done twice, with moves like curl-to-presses, bicep curls, and side rows. Expect 45 seconds of work with 15 seconds of rest between sets. Let's build that strength!

Equipment: Light Dumbbells, Medium Dumbbells, Incline/Bench

We’re shaking things up with a fresh workout format! Dive into 5 circuits, each featuring 2 unique exercises, repeated twice. In just 25 minutes, you’ll tackle ice skaters, sumo squats, overhead presses, rows, and more for a fast and effective full-body workout.

Equipment: Heavy Dumbbell, Inclin...

Get ready to feel the burn with this 30-minute lower body workout! Start with a weights-only circuit to target your legs, then switch it up with booty bands and ankle weights for your second circuit. Each circuit is repeated twice, with 50 seconds of work and 20 seconds of rest per exercise.

Eq...

Get ready to strengthen and tone with this 20-minute lower body workout! Using resistance bands, a Pilates ball, and ankle weights, you'll power through two circuits, each with 50 seconds of work and 15 seconds of rest. This routine is designed to target your legs and glutes!

Equipment: Ankle We...

Get ready for a full-body strength workout using just one set of dumbbells! In this 30-minute session, you'll tackle 3 circuits twice through, focusing on compound movements to challenge both your upper and lower body. With 45 seconds on, 15 seconds of rest, and longer breaks between circuits, th...

Get ready to power through this 35-minute upper body workout! With 2 circuits repeated three times each, you’ll build strength and endurance with moves like bicep curls, rows, kneeling push-ups, and more. Work hard for 50 seconds, then enjoy a 15-second rest before diving back in.

Equipment: Mi...

Strengthen your core and pelvic floor with this 10-minute prenatal workout! Begin seated on the bench for targeted pelvic floor exercises, then transition to core moves using a pilates ball. This session combines focused work on your pelvic floor with effective core strengthening, all with the su...

Get ready to strengthen and tone with this 30-minute upper body workout! You’ll power through two circuits, each done twice, targeting your arms, shoulders, and back. To finish, we'll move to the mat for a core series with some gentle plank modifications, perfect for your prenatal journey.

Equip...

Get ready for a 30-minute full-body workout that will challenge and energize you! We'll tackle two circuits, each done twice, with a mix of moves like overhead presses, chest flys, and weighted calf raises. If you're feeling up for it, some jumping movements are included, but feel free to opt for...

This lower body workout is perfect if you’re experiencing SPD or pelvic pain during pregnancy. Focused on squats and deadlifts, it avoids lunges and single-leg moves. You'll work through one circuit, repeated twice, with 50 seconds on and 20 seconds of rest. In just 25 minutes, build strength and...

This 17-minute workout blends core and pelvic floor exercises with mobility stretches. Start by engaging your core using a long band and Pilates ball, then finish with stretches to improve mobility and flexibility—perfect for your third trimester.

Equipment: Bench/Incline, Pilates Ball, Long Res...

Strengthen your core with this 10-minute incline plank series! Begin with some soothing breathwork, then dive into a number of plank moves using your bench. Perfect for a quick, targeted core boost!

Equipment: Incline/Bench

This 30-minute session is all about balance! Start with an upper body circuit featuring knee pushups and tricep extensions, then shift to lower body with side lunges and more. Each circuit is done twice, giving you a full-body workout that hits all the right spots.

Equipment: Incline/Bench, Yoga...

Get ready to sculpt and strengthen those arms with this focused upper body workout! We start with a single resistance band circuit, followed by two weighted circuits using a bench for extra support—perfect for the third trimester. Each weighted circuit is repeated twice to maximize those bicep an...

We’re strengthening our lower body in just 30 minutes. You'll start with a weighted circuit to build strength, followed by a second circuit using a resistance band for targeted mat work. Each exercise is 50 seconds on with 20 seconds of rest, designed to keep you moving and strong throughout you...

Congrats on reaching 35 weeks of your pregnancy journey! Today’s workout is designed to support your upper body strength. In 27 minutes, you’ll tackle 3 circuits: the first two use equipment, while the final circuit is a bodyweight finisher. Keep pushing—you’re doing amazing!

Equipment: Medium ...

Ignite your core in just 10 minutes! Begin seated with breathwork, transition to mat moves, and finish with wall-supported exercises for a complete core workout.

Equipment: Incline/Bench, Pilates Ball, Mini Resistance Band

Wake up your body with this full-body blast! In 30 minutes, you’ll power through 3 circuits—each one repeated twice. Start with energizing bodyweight moves, then grab your Pilates ball and dumbbells to take the burn to the next level.

Equipment: Pilates Ball, Incline/Bench, 10lb Dumbbells

Ready to power up your lower body? Start with a two-round circuit using equipment, then switch it up with a bodyweight circuit to finish. In 25 minutes, you’ll tackle squat walks, sumo squats with calf raises, donkey kicks, and more.

Equipment: Medium Dumbbell, Thick Resistance Band, Incline/Bench

Grab your yoga block for this 11-minute pelvic floor workout designed to help you relax and open up your hips as you approach birth! This quick routine focuses on easing tension and promoting flexibility in your pelvic floor and hips, all while staying comfortably on the mat. Perfect for preparin...

This 32-minute, bodyweight-only workout is designed to keep you strong and mobile as you approach 36 weeks! Each of the four circuits combines strength, mobility, and birth prep exercises. You’ll mimic higher intensity moments, like contractions, then bring your heart rate down with stretches to ...

Get ready to feel the burn in this 31-minute upper body workout! You’ll tackle 3 circuits, each repeated twice, with 50 seconds of effort and 15 seconds of rest—take more breaks if you need to! With moves like chest presses, arm circles, and bicep curls, you’ll strengthen and tone your entire upp...

Feel the burn in your legs and booty with this express 19-minute workout! You'll tackle one circuit, done twice, using medium dumbbells, a thick resistance band, and a bench or incline. Quick, effective, and guaranteed to leave your booty burning!

Equipment: Medium dumbbells, Thick Resistance Ba...

At 37 weeks, you’re in full term and your baby could arrive any day now! We’ll work through a 35-minute full-body strength workout designed to keep you feeling strong. With 50 seconds of work followed by 20 seconds of rest, expect three circuits that rely on an incline for a number of exercises l...

Get ready for a 12-minute birth prep and mobility class designed to help you feel your best as you approach delivery! We’ll kick off with stretches and 360 breathwork, then move to the yoga ball for supportive movements that enhance mobility and comfort.

Equipment: Large Yoga Ball

Embrace this slower-paced yet effective workout with our Full Body Pilates class! In this 28-minute sculpt-style session, we’ll start with standing moves like arm circles and overhead presses before transitioning to the mat for floor-based exercises such as clam openers and tricep dips. Perfect f...

We’re diving into a 14-minute full body conditioning and mobility workout! Using just your bodyweight, this session blends effective conditioning with essential mobility exercises. You’ll power through moves like lateral lunges, incline mountain climbers, and bear holds to strengthen and stretch ...

This 28-minute full-body prenatal workout is designed to keep you strong and energized with two circuits repeated twice. You'll tackle a variety of exercises including weighted lateral walks, incline kneeling push-ups, punches, and more.

Equipment: Light Dumbbells, Medium Dumbbells, Long Resist...

Get ready to strengthen and tone with this 30-minute upper body prenatal workout! We’ll tackle two circuits, each packed with 6 exercises like incline rows, push-ups, and overhead presses, designed to keep you feeling strong and energized. You'll work for 50 seconds with 20 seconds of rest, repea...

In this 10-minute class, we use a yoga ball to prep your body for birth and boost mobility. These stretches are designed to relax and open up your hips, making them perfect for anytime you’re relaxing, watching TV, or just need a quick stretch. Great for prepping your pelvic floor and adding a bi...

We’re powering through a 25-minute lower body workout that’s quick and effective! We’ll go through one circuit twice, featuring a mix of bodyweight exercises and moves with dumbbells or a Pilates ball. This session is designed for a targeted burn, perfect for building strength and endurance in yo...

This 29-minute upper body workout focuses on strength and core stability at a slower pace with added breaks. We’ll begin with 360 breathwork, then dive into the first circuit targeting the upper body. The second circuit incorporates a Pilates ball to engage your core. Each circuit consists of 50 ...

In week 39 of your prenatal journey, we’re slowing things down with a focused lower body workout. This 20-minute session includes two circuits of controlled movements like single-leg deadlifts, hip thrusts on your bench, and lunges to keep you strong and supported as you approach the final stretc...

This Push Prep class helps relax and lengthen your pelvic floor with hip rotations and stretches, making room for your baby’s arrival. We’ll begin with 360 breathwork while seated, then move into targeted stretches to prepare your body for baby!

Equipment: Yoga Block, Mini Resistance Band (Optio...

This 28-minute full body workout is designed with support in mind, using a bench to lean and sit on during exercises. With baby just days away, the focus is on moving in a way that feels best for your body. Expect movements like seated overhead tricep extensions, bird dogs, and bench-supported de...

This 20-minute lower body workout is designed to build strength with a focus on safety and control. You'll move through two circuits, each repeated twice, featuring exercises like lunges, bench-supported donkey kicks, and weighted squats to target and tone your legs and glutes.

Equipment: Heavy ...

Prepare for birth with 11 minutes of stretches focused on relaxation and pelvic floor lengthening. This class begins on your yoga ball, before transitioning to the mat. With the support of a large yoga ball and yoga block, you'll gently lengthen your pelvic floor.

Equipment: Large Yoga Ball, Yog...

Congratulations on reaching week 40 of your pregnancy! This 23-minute upper body workout is designed to support you in the final stages of your journey. We’ll focus on bench-supported exercises, with plenty of seated movements to ensure comfort and safety as you continue to move your body.

Equi...