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Self-Guided Programs

Train Safely and Effectively for the Event of Your Life.

Don’t just “modify” for pregnancy or the postpartum period. Train for them. These self-guided programs utilize our evidence-based Performance Training Approach to help you prepare your body for the very specific stresses of pregnancy, childbirth, and the postpartum period – and emerge even stronger. All programs are one-time purchases with lifetime access and include easy-to-follow workouts, nutrition guidance, weekly education & resources, and access to a private support community to help you get the most out of your training experience.

Prenatal Programs

Prepare your body for an easier pregnancy, smoother delivery, and faster postpartum recovery. Select the best program for you based on when you are starting your training.

36-Week Program

Select this program if you are 0-8 weeks pregnant (or trying to conceive). This is the ideal program because the longer you have to train, the better. It includes 108 workouts that progress you through our training stages, along with nutrition guidance, childbirth preparation, postpartum recovery education, access to our private support group, and other resources specific to your stage.

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One-time payment. Lifetime access.

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24-Week Program

Select this program if you are 9-19 weeks pregnant. It includes 72 workouts that progress you through our training stages at the pace and intensity that’s appropriate for your body given when you are starting. It also includes nutrition info, childbirth preparation, postpartum recovery education, access to our private support group, and other resources specific to your stage.

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One-time payment. Lifetime access.

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12-Week Program

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’s not too late to start at this time. It also includes nutrition guidance, childbirth preparation, postpartum recovery education, access to our private support group, and other resources specific to your stage.

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One-time payment. Lifetime access.

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Postpartum Programs

Rebuild your core. Recover more quickly. Return to doing everything you love (and more).

Postpartum Training Program
16 weeks: $129

This comprehensive program includes an 8-week Core Recovery Program PLUS 16 weeks of safe and effective total body workouts that progress you through our training stages to help you recover, build strength, and get back to doing what you love. 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.

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Core Recovery Program
8 weeks: $69

You can also purchase the Core Recovery Program (included in the Postpartum Training Program) as a standalone program. It includes a daily 5 – 8 minute core exercise routine, posture and movement adjustments, and easy-to-understand education to help you rebuild your core from the inside out. Ideal for Diastasis Recti and C-section healing. Safe to begin immediately after delivery, or several years later.

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One-time payment. Lifetime access.

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Equipment Needed

Our workouts are designed to be done in-home.  The only equipment we ask you to purchase 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). These workouts can also be done in a gym. You will still need the resistance bands, but you will not need the door anchor.

Looking for More Personalized Support?

We also offer Personal Training for those interested in more customized programming and an expert coach to guide you through workouts, coach you on optimal form, and hold you accountable to achieve your personal best. All our trainers do virtual training, but we also offer in-person training in select cities. Begin with a consultation to learn more about your body’s strengths and opportunity areas, then choose if and how you want to work with your trainer from there.

Personal Training


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.

It is for this reason that we do not offer trimester-specific programs — because the way we train you is different depending on when you begin your training. We have a specific framework that we follow, and we adapt that framework depending on your starting point.

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).

Our Core Recovery program does not include full workouts. It is just the specific daily deep core exercises and education included in the first stage of the Postpartum Training Program.

The other key difference in these programs is the education you receive. See third question below.

The workouts follow the general structure below:

  • Core Activation (prenatal) or Core Recovery (postpartum)
  • Warm-Up
  • Strength Training
  • LIIT™ (Labor Intensive Interval Training) or Postpartum Interval TrainingNot in first stage of training
  • Gentle Stretch

When you open your workout, you’ll see all the movements laid out in your app like below (with expected time, calories burned, guidance on intensity to work at, etc).

To begin your workout, you will click into the first movement, and from here the app guides you through your entire workout step-by-step. Each exercise has a video demo (like this).

So, this is not a live class that you follow along with. Instead, it is a prescribed training session that gives you very specific guidance on what to do, then you do it on your own and log your progress.

In addition to the programming structure and the workouts themselves, the other aspect that makes these programs unique is the education you receive.In addition to the education you receive at the beginning of your program, each week you receive en email with additional tips or resources — from nutrition guidance to childbirth preparation, postpartum recovery tips, and other resources specific to your stage — compiled by our team of women’s health experts. See the prenatal and postpartum program details for more specifics on the education included in each program.

Both our self-guided programs and Online 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.

  • Customization: While the self-guided programs do provide guidance on how to regress or progress movements, you will always get the greatest customization from a personal trainer. The first session with your trainer is a consultation where your trainer takes you through an assessment to design a training program specific to your body’s needs. Throughout your experience, your trainer will constantly measure your progress and adapt your program based on where you’re at. So, Online Training may be a better option for you if you have specific injuries or conditions, or if you are more athletic and desire a more advanced program.
  • Coaching: Our self-guided programs provide specific guidance on how to do movements, as well as mistakes to avoid. However, you do not have an expert watching you do the movements and correcting your form like you do with Online Training. Our trainers are very good at helping you understand how to master proper movement mechanics — even in an online setting. So, if you know this is an area where you may need extra help, then perhaps working with a trainer might be most beneficial for you.
  • Accountability: Our self-guided programs do provide some degree of accountability. You select the days you want to workout and you get a reminder when you have workouts scheduled (then you log your workout when you complete it and the system keeps track of your progress). However, there is nothing like the accountability of having that paid session scheduled with your trainer, and someone coaching you through the entire workout. So, think through the degree of accountability you may (or may not) need to be successful.
  • Support: Our self-guided programs include weekly education and resources (see question above for details) to help support you in several aspects of your prenatal or postpartum journey. While our Online Training does not have this weekly education component, you do have constant access to your trainer for questions and your trainer can also help in connecting you with the specific resources you need (physical therapists, lactation consultants, childbirth educators, etc).
  • Budget: Our Online Training is more expensive because of the degree of customization and hands-on coaching you receive with it.

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 $99 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.