Prenatal Movement Program
Hey Mummas! We’ve created something extra special just for you.
We’ve combined our knowledge of prenatal Pilates AND Yoga to bring you a fun, informative, supportive, and love-filled program… all from the comfort of your own home.
This series balances the strength of Pilates with the flexibility and mindfulness of Yoga. Each workout has been custom designed to complement the other beautifully, with options to pick a class to match your energy levels and mood on the day.
We’re here to support and empower you through your entire pregnancy journey and beyond.
It’s made for you, mummas, by us – with so much love.
Suitable for: All levels and trimesters.
How to navigate the program
The sample program is there to guide you through each trimester.
However, all classes are suitable and safe throughout your entire pregnancy, so you have the flexibility to mix and match classes from other trimesters.
We have used an “energy/intensity” symbol so you know what to expect from each class.
You grow girl 🌱
TRIMESTER 1. WEEK 1
MONDAY
10 Minutes
TUESDAY
25 Minutes
WEDNESDAY
17 Minutes
THURSDAY
19 Minutes
FRIDAY
31 Minutes
SATURDAY
6 Minutes
SUNDAY
Rest Day
MONDAY
10 Minutes
TUESDAY
25 Minutes
WEDNESDAY
17 Minutes
THURSDAY
19 Minutes
FRIDAY
31 Minutes
SATURDAY
6 Minutes
SUNDAY
Rest Day
TRIMESTER 1. WEEK 2
MONDAY
33 Minutes
TUESDAY
26 Minutes
WEDNESDAY
19 Minutes
THURSDAY
22 Minutes
FRIDAY
28 Minutes
SATURDAY
9 Minutes
SUNDAY
Rest Day
MONDAY
33 Minutes
TUESDAY
26 Minutes
WEDNESDAY
19 Minutes
THURSDAY
22 Minutes
FRIDAY
28 Minutes
SATURDAY
9 Minutes
SUNDAY
Rest Day
TRIMESTER 1. WEEK 3
MONDAY
30 Minutes
TUESDAY
40 Minutes
WEDNESDAY
10 Minutes
THURSDAY
15 Minutes
FRIDAY
38 Minutes
SATURDAY
13 Minutes
SUNDAY
Rest Day
MONDAY
30 Minutes
TUESDAY
40 Minutes
WEDNESDAY
10 Minutes
THURSDAY
15 Minutes
FRIDAY
38 Minutes
SATURDAY
13 Minutes
SUNDAY
Rest Day
TRIMESTER 1. WEEK 4
MONDAY
45 Minutes
TUESDAY
31 Minutes
WEDNESDAY
9 Minutes
THURSDAY
7 Minutes
THURSDAY
19 Minutes
SATURDAY
10 Minutes
SUNDAY
Rest Day
MONDAY
45 Minutes
TUESDAY
31 Minutes
WEDNESDAY
9 Minutes
THURSDAY
7 Minutes
THURSDAY
19 Minutes
SATURDAY
10 Minutes
SUNDAY
Rest Day
TRIMESTER 2. WEEK 1
MONDAY
22 Minutes
TUESDAY
30 Minutes
WEDNESDAY
40 Minutes
THURSDAY
19 Minutes
FRIDAY
19 Minutes
SATURDAY
6 Minutes
SUNDAY
Rest Day
MONDAY
22 Minutes
TUESDAY
30 Minutes
WEDNESDAY
40 Minutes
THURSDAY
19 Minutes
FRIDAY
19 Minutes
SATURDAY
6 Minutes
SUNDAY
Rest Day
TRIMESTER 2. WEEK 2
MONDAY
33 Minutes
TUESDAY
45 Minutes
WEDNESDAY
13 Minutes
THURSDAY
27 Minutes
FRIDAY
38 Minutes
SATURDAY
13 Minutes
SUNDAY
Rest Day
MONDAY
33 Minutes
TUESDAY
45 Minutes
WEDNESDAY
13 Minutes
THURSDAY
27 Minutes
FRIDAY
38 Minutes
SATURDAY
13 Minutes
SUNDAY
Rest Day
TRIMESTER 2. WEEK 3
MONDAY
27 Minutes
TUESDAY
28 Minutes
WEDNESDAY
10 Minutes
THURSDAY
39 Minutes
FRIDAY
26 Minutes
SATURDAY
9 Minutes
SUNDAY
Rest Day
MONDAY
27 Minutes
TUESDAY
28 Minutes
WEDNESDAY
10 Minutes
THURSDAY
39 Minutes
FRIDAY
26 Minutes
SATURDAY
9 Minutes
SUNDAY
Rest Day
TRIMESTER 2. WEEK 4
MONDAY
9 Minutes
TUESDAY
31 Minutes
WEDNESDAY
7 Minutes
THURSDAY
19 Minutes
FRIDAY
13 Minutes
SATURDAY
10 Minutes
SUNDAY
Rest Day
MONDAY
9 Minutes
TUESDAY
31 Minutes
WEDNESDAY
7 Minutes
THURSDAY
19 Minutes
FRIDAY
13 Minutes
SATURDAY
10 Minutes
SUNDAY
Rest Day
TRIMESTER 3. WEEK 1
MONDAY
26 Minutes
TUESDAY
40 Minutes
WEDNESDAY
19 Minutes
THURSDAY
25 Minutes
FRIDAY
38 Minutes
SATURDAY
6 Minutes
SUNDAY
Rest Day
MONDAY
26 Minutes
TUESDAY
40 Minutes
WEDNESDAY
19 Minutes
THURSDAY
25 Minutes
FRIDAY
38 Minutes
SATURDAY
6 Minutes
SUNDAY
Rest Day
TRIMESTER 3. WEEK 2
MONDAY
33 Minutes
TUESDAY
20 Minutes
WEDNESDAY
26 Minutes
THURSDAY
15 Minutes
FRIDAY
13 Minutes
SATURDAY
9 Minutes
SUNDAY
Rest Day
MONDAY
33 Minutes
TUESDAY
20 Minutes
WEDNESDAY
26 Minutes
THURSDAY
15 Minutes
FRIDAY
13 Minutes
SATURDAY
9 Minutes
SUNDAY
Rest Day
TRIMESTER 3. WEEK 3
MONDAY
17 Minutes
TUESDAY
28 Minutes
WEDNESDAY
10 Minutes
THURSDAY
25 Minutes
FRIDAY
19 Minutes
SATURDAY
13 Minutes
SUNDAY
Rest Day
MONDAY
17 Minutes
TUESDAY
28 Minutes
WEDNESDAY
10 Minutes
THURSDAY
25 Minutes
FRIDAY
19 Minutes
SATURDAY
13 Minutes
SUNDAY
Rest Day
TRIMESTER 3. WEEK 4
MONDAY
26 Minutes
TUESDAY
19 Minutes
WEDNESDAY
25 Minutes
THURSDAY
32 Minutes
FRIDAY
25 Minutes
SATURDAY
10 Minutes
SUNDAY
Rest Day
MONDAY
26 Minutes
TUESDAY
19 Minutes
WEDNESDAY
25 Minutes
THURSDAY
32 Minutes
FRIDAY
25 Minutes
SATURDAY
10 Minutes
SUNDAY
Rest Day
FAQ
We wanted you to be able to access your favourite pregnancy workouts your entire pregnancy so we made sure all the workouts in the program are safe for every trimester. However, to ensure you feel empowered and informed along the way, we’ve created a pregnancy MVMT factsheet. This is a cute little add-on to help you navigate the program and dives into detail on key changes in your body, what movements to avoid and ways to safely modify.
Download Pregnancy MVMT Fact Sheet
We have also used an “energy/intensity” symbol so you know what to expect from each class. If you are feeling energised, you may like to explore some of the workout options from the second trimester. If not, try exploring the 1st and 3rd-trimester classes. All classes are safe no matter what your stage of pregnancy, so you can mix and match based on your energy levels and mood. You Grow Girl.
Absolutely. All workouts are created so that they are safe for every trimester. You can use our carefully curated weekly timetable for third trimester, or feel free to mix and match the entire library of workouts.
Choose your own workout from the library. We created a prenatal filter option to make choosing workouts from the library easy. Use the prenatal filter to choose workouts safe for the trimester you are in.
The program and library can be used interchangeably, go to the postnatal filter once you have bub and are cleared for exercise.
We understand the challenges of pregnancy. After signing up, if you need to cancel your membership at any time, we will refund you, no questions asked.