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The 2024 Edition of our Pre & Postnatal Fitness Specialist Certification is HERE! ENROLL NOW→

Prenatal Program Details

Learn more about everything included in our 36, 24, and 12 Week prenatal training programs.

Unlike other workouts you may find online or on-demand, you will receive a complete training program. In other words, your workouts build on one another to progress you through the proprietary ProNatal Fitness training stages — Foundation, Strength, & Birth Prep — in a manner that’s right for you based on your stage when starting.

All workouts can be done in 30 – 45 minutes (or less). The program default is 3 workouts per week, but you can adjust this if you’d like. You can progress faster by doing 4 workouts per week (we do not advise doing more than this) or progress slower by doing 2 workouts per week. The easy-to-use app allows you to plan and log your workouts to help you stay on track.

The workouts are set up like a personal training session. Each exercise shows you a video demonstration (like this) and gives you suggested reps and guidance on how to find the right intensity to work at.

Your program also comes with a pelvic pain modifications guide to help you find alternative movements if you are experiencing any type of pelvic pain (like SI joint pain, sciatica, or SPD).

All workouts utilize these simple resistance bands (or something similar), a door anchor, and the occasional household item. If you are working on a hard surface, you may want a mat or towel as well. These items are not included with your program purchase.

While your workouts are delivered on the app, you will also receive additional education & resources throughout your program length via email — including nutrition. We’ve partnered with Pre/Postnatal Registered Dietitian Madison Milmeister, MS, RD to provide the following nutrition guidance:

  • Pregnancy weight gain & caloric guidance
  • Nutrient needs & supplementation
  • Understanding “risky” foods
  • Tips to maximize your pregnancy diet
  • Tips for reducing nausea
  • Tips for reducing constipation
  • Healthy meal and snack ideas

Your program emails also include education to help you feel prepared and confident going into your BIG day. In addition to the labor preparation exercises and techniques incorporated into your workouts, we’ve also partnered with Birthsmarter to include education & resources to help you understand what happens during labor and learn tangible strategies to prepare for it.

All programs include lifetime access to our private Facebook community. In this group, you can get support directly from the ProNatal Fitness team, and fellow members, any time you need it.

All programs are one-time payments with lifetime access. That means you can start, pause, and restart your program at any time — or perhaps do it again for a future pregnancy!

We want you to be satisfied with your purchase. Therefore, we offer a 14-day money-back guarantee. If you are not satisfied, just email us at info@pronatalfitness.com within 14 days of your purchase to receive a full refund.

This program totally transformed my pregnancy! Prior to starting, I was experiencing significant SI joint pain, so I had started physical therapy around 15 weeks. I attempted to modify my workouts, but I felt like I was flailing. Around 24 weeks, I discovered the ProNatal program. I am now 32 weeks along and I feel so strong! I am moving about my day with much greater ease (and less pain!), I’m sleeping better, and I can even lift and carry my 35 lb 4-year-old (something I couldn’t even consider earlier on in my pregnancy). This program was a complete game-changer for me!

Alissa, mom to 4yo and 32wks pregnant

I bought the 36-week program when I was in my second trimester, and it has been, in a word, lifesaving. It’s so difficult to know what the best exercises are, and this program removes all the confusion and guesswork. The app kept me moving throughout my pregnancy in a challenging, but safe way that supported my continually changing body and helped me prepare for labor AND motherhood. I know for certain that it is one of the reasons I haven't struggled with pregnancy aches or pains. Now I feel strong and prepared for labor, which is likely just a few short weeks away!

Jamie W, first-time expecting mom

I started the 24-week program when I was 15 weeks pregnant because I was pregnant with twins and already experiencing some pelvic pain. Now, I’m 35 weeks pregnant, the pelvic pain is gone, and I’m still carrying my twins well (a huge physical feat considering at 28 weeks, I had as much baby weight in me as some women have at 40 weeks!). Having a guided, structured strength training program to follow has been so helpful in keeping me active and strong throughout my pregnancy, and having it pre-scheduled has kept me accountable. I just wish I would have found this earlier on in my pregnancy, but I’ve recommended the program to all my pregnant friends!

Virginia, 35 weeks pregnant with twins

I discovered the 12-week Program when I was 25 weeks pregnant, and it was a game-changer! Thanks to this program, I felt prepared and confident going into labor. My midwife even commented on how great of shape my pelvic floor was in! I also loved how it prepared me for the postpartum period. I’ve been able to keep up with the (very physical) activities of motherhood without any pain or issues. I also know how to move my body in a way that minimizes stress to it and supports my healing. I cannot stop telling people about this program and when I get pregnant again, I’m definitely doing the full 36-week program!

Erica B, first-time mom

I did the 12-week prenatal program, and it kept me exercising regularly into my 36th week, and helped me handle my C-section birth well. Without the scheduled sessions, I would have likely stopped exercising much sooner and would not have felt as strong going into childbirth. This program was a great deal. I highly recommend it!

Leigh E, first-time expecting mom

Get Started

Select the program that’s right for you based on how far along you are when starting. All programs are one-time purchases with lifetime access and come with a 14-day money-back guarantee.

0-8 Weeks Pregnant
36-Week Program
$229
  • Lifetime Access
  • 108 Total Body Workouts
  • Pelvic Pain Modifications Guide
  • Nutrition Guidance
  • Childbirth Education
  • Weekly Tips & Resources
  • Private Facebook Support Group
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9-19 Weeks Pregnant
24-Week Program
$169
  • Lifetime Access
  • 72 Total Body Workouts
  • Pelvic Pain Modifications Guide
  • Nutrition Guidance
  • Childbirth Education
  • Weekly Tips & Resources
  • Private Facebook Support Group
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20+ Weeks Pregnant
12-Week Program
$99
  • Lifetime Access
  • 36 Total Body Workouts
  • Pelvic Pain Modifications Guide
  • Nutrition Guidance
  • Childbirth Education
  • Weekly Tips & Resources
  • Private Facebook Support Group
BUY NOW

Have questions? Reach out to us at info@pronatalfitness.com

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