Explore our prenatal and postpartum self-guided training programs delivered on the PROnatal Fitness app. Your workouts build on one another to progress you through a comprehensive training program tailored to your stage. You’ll also receive nutrition guidance, weekly tips and education, and access to a private support community. Learn more about each of our programs below.
Select the program that’s right for you based on how far along you are when starting.
Select this program if you are 0-8 weeks pregnant. This is the ideal program because the more time you have to prepare your body for this journey, the better. It includes 108 workouts that progress you through our prenatal training stages – Foundation, Strength, Birth Prep – to help you mitigate pregnancy pains, confidently prepare for birth, and recover faster afterward.
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Select this program if you are 9-19 weeks pregnant. It includes 72 workouts that progress you through the same prenatal training stages, but in a manner that’s appropriate for your body given your stage when starting. This is our most frequently purchased program, and it is a great way to prepare your body for the later stages of pregnancy and childbirth, and facilitate a faster recovery afterward.
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Select this program if you are 20+ weeks pregnant. Includes 36 workouts to help you prepare your body for the later stages of pregnancy, childbirth, and postpartum recovery. NO, it is not too late to start at this time. The exercises you do on and the strategies you learn will help you mitigate third trimester pain or discomfort, prepare for birth, and recover faster afterward.
One-time payment. Lifetime access.
Buy NowSelect either our Core Recovery Program, or the Full Postpartum Training Program (which includes Core Recovery + Total Body Workouts).
This 8-week program contains a daily 5 – 8 minute core “routine” that progresses each day to help you rebuild your core from the inside out. It also includes movement habit adjustments and education to help you expedite your recovery. Ideal for healing from diastasis recti or a cesarean birth. Safe to begin immediately after delivery, or several years later.
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This 16-week program includes everything in the Core Recovery Program PLUS total body workouts that progress you through our postpartum training stages to help you safely and effectively build strength. You’ll also receive nutrition guidance and additional resources to support your recovery. Begin as soon as you are cleared by your doctor to exercise, or several years later.
One time payment. Lifetime access.
Our workouts are designed to be done in-home. The only equipment we ask you to purchase for your workouts are these resistance bands (or something similar) and door anchor. Other than that, we’ll use traditional household objects (and depending on your floor, you may want a mat or towel). The Core Recovery Program does not require any equipment. These workouts can also be done in a gym. You will still need the resistance bands, but you will not need the door anchor.
Are you interested in a more customized training program and/or personalized support and accountability? Consider working with an expert pre & postnatal coach. You can work virtually with one of our very own PROnatal Personal Trainers or find a PROnatal Certified Coach near you.
The key difference is that these are training programs and not just workouts. In other words, the workouts build on one another, and progress in a very specific way to help you truly master movements and create greater changes in your strength, posture, and aesthetics.
In our prenatal programs, you’ll begin by establishing a solid foundation of neutral alignment, proper movement mechanics, and deep core activation. Then, you’ll progressively build strength to help you better manage the stresses of increased weight gain and other physiological changes. In the later stages, we begin techniques to prepare you for birth, including LIIT (Labor Intensive Interval Training) and Pushing Prep. You will also begin learning tips to expedite your postpartum recovery.
Our Postpartum Training Program follows a similar structure to the prenatal programs. You begin by focusing on Core Recovery and establishing a solid foundation of neutral alignment and proper movement mechanics. Then, we progressively build your strength (including your core strength) to help you get back to doing everything you love (and perhaps more).
The other key difference in these programs is the education you receive. See third question below.
The workouts are structured more like a personal training session (vs. a class where you follow along to music). They are expected to take you about 30 – 40 minutes to complete.
You will begin by selecting the days you want to workout in your app (you can always change these). Your app will remind you when you have a scheduled workout.
Open your workout, and the app will guide you through the session step-by-step. For each exercise, you’ll see a video demo (like this) with guidance on how many reps to do. When you complete it, you’ll click next and move onto the next exercise.
The exercises do repeat (you’ll end up doing 3 sets of each exercise), but you only need to watch the video demo once.
The programs also include nutrition guidance, weekly education and tips specific to your stage sent via email, and access to our private community on Facebook for support.
See the prenatal and postpartum program details for more specifics on the education included in each program.
Both our self-guided programs and PROnatal Personal Training follow our Performance Training Approach. However, each caters to different needs. Here are a few factors to help you decide which option fits you best.
So, take all the above factors into account to make the decision that’s best for you. Still not sure? You could try scheduling a consultation with one of our Online Trainers. These sessions are $110 for 60 minutes, and will help you get a feel for what working with a trainer could be like, and even if you do not continue, you can learn A LOT in just this one session.
Yes! You have 14 days to request a refund. To do so, please email info@pronatalfitness.com. After 14 days, refunds cannot be processed.