Strong Pregnancy Workout Program

12 audio-guided strength classes and 3 prenatal yoga classes

Welcome to the Sarah’s Fit Strong Pregnancy Workout program. 

These workouts are designed for the mom-to-be who loves to sweat and is looking for challenging, yet safe, prenatal strength workouts. The program will help you feel good throughout your pregnancy as well as create and maintain good posture. By staying strong during pregnancy, we aim to make it easier and faster to return to your pre-pregnancy weight and body. 

This program is intermediate level. It is not meant for beginners and assumes you were exercising before getting pregnant. Each trimester has 4 workouts. Aim to do 2-4 workouts from the trimester you’re currently in or later each week depending on how you feel. Unlike a regular fitness program, the workouts do get more gentle as your progress in your pregnancy. 

Each workout is about 20 minutes. You’ll need a set of dumbbells, ideally both light (5-8 lbs) and medium (8-12 lbs). You’ll also need a bench and maybe even an exercise ball. If you’re doing these routines at home, don’t worry. You can use a step stool, coffee table, or stair as an alternative. You also can place a pillow under your shoulder blades or rest your shoulder blades on the edge of your couch. 

How to use this program:

First and Second Trimester: Aim to do all 3-4 strength workouts a week. 

Here is a sample schedule:

● Monday: Upper + Abs

● Tuesday: Lower Body + Cardio

● Wednesday: Rest, Run, Long Walk or Prenatal Yoga

● Thursday: Total Body

● Friday: Rest, Run, Long Walk, or Prenatal Yoga

● Saturday: Total Body

● Sunday: Rest, Long Walk, or Prenatal Yoga

Third Trimester: Aim to do 2-3 full body strength workouts a week depending on how you’re feeling. 

Here is a sample schedule:

● Monday: Hot Momma Ball Workout or Strong Core + Body at Home

● Tuesday: Rest or Walk

● Wednesday: Rest or Prenatal Yoga

● Thursday: Step It Up Total Body Workout or Full Body Dumbbell Strength

● Friday: Rest

● Saturday: Walk or Prenatal Yoga 

● Sunday: Rest

©2019 MoveWith (P)2019 MoveWith

Not for total newbies.

Most of my exercise is currently unguided - walks, fishing, firewood, chores etc... So, that's the perspective I'm writing from. The transitions come in the midst of conversational chatter and I often miss them while interpreting what move I'm supposed to be doing. It often seemed taken for granted that I was alternating sides, or holding a position. If you are like me and don't know typical exercise positions and terminology already, you're going to have some struggles with this. I can get by, but I wish the transitions were very clear instead of mixed in with talking.

Super fun!

A little cheesy. Reads YA. But I loved it. Excellent blend of classic and 90s horror + true crime podcasting tropes.

Audio Pregnancy Workout That Works

I really enjoy following along to these workouts. If you have even a beginners understanding of basic body and dumb bell moves, you will be able to follow along. I feel good after completing these. They are not too strenuous, but they make me feel like I'm getting toned.

Hard but good for 2nd trimester

I’m at 21 weeks and this workout was great for my glutes and legs. It was also cardio in itself and I finished sweating!

Great for pregnancy and post pregnancy

Challenging but fun workouts. I'm 3 yrs pp and I go back to these workouts and still make me sweat.

Amazing Efficient Workout

I am loving these workouts. They get my heart rate up just enough and they are such a good workout. I love how fast they are. Sarah Dussault does an amazing job instructing.

tiresome

struggled to continue. Boring would be a complement. Only good thing is so boring you go right to sleep

Challenging workouts

I have been doing the first trimester workouts and was surprised that they are actually challenging and not “cushy” pregnancy workouts. I am a very active woman and adding these 20 minutes routines to my walks and yoga is helping me maintain strength through my pregnancy.

Wow! Godsend for mamas

Such a wealth of great classes for pregnant mamas. Rare to find this caliber. Great teachers, great content!

26 week

Im currently in my 26th week, in ofer good shape, and just found this.
I prefer this over the Bloom method and Kayla workouts at least now during my pregnancy.