Pre-Natal Home Workouts


Required Equipment:

  • Resistance Bands (Light, Medium or Heavy)

  • Dumbbells (Any Weight)

  • Yoga Mat

  • Yoga/Stability Exercise Ball

  • Home Furniture

home Workout plans

4 Week Pregnancy Workout

This is great for beginners easing into exercising! Been working out? No problem, these workouts can be added in to your current routine and they still pack a punch! If you will be sticking with this program, refer to our guidelines page on how you can progress so that you maintain your strength.

This program includes the following:

  • 2 x Warm Ups
  • 2 x Full Body Work Outs
  • 2 x Core/Pelvic Floor Work Outs

12 Week Pregnancy Workout

If you are new to working out or are intermediate to advanced and want a little more variety in your workouts, this package is for you.

This program includes the following:

  • 2 x Warm Ups
  • 4 x Full Body (beginners & intermediate/advanced)
  • 4 x Arm (beginners & intermediate/advanced)
  • 4 x Leg (beginners & intermediate/advanced)
  • 2 x Core/Pelvic Floor Work Outs

6 Week Body Weight WORKOUTS FOR TRIMESTER 1 - 3

In these plans you’ll find three full-body, body weight-only workouts (along with progressions for each) appropriate for each trimester as long as you have been cleared for activity by your doctor. There are some exercises where you can incorporate dumbbells.

Each of these programs include the following:

  • 3 x Body Weight Workouts 

All our workouts are safe for each trimester. You will see a comment next to certain exercises if you should slightly modify them according to your trimester.

“It took sweat and tears and A LOT of sweat, to bring you Mamavation. ”

Kayla Baker