Your Prenatal Workout Program gives you more than just “workouts.” You get an entire training program for the duration of your pregnancy, tailored to your stage when starting.
No more stressing about what’s safe or not. No more time wasted searching for answers online. Just let the easy-to-use app guide you through your program and feel confident knowing the exercises you are doing are truly effective for your body’s needs throughout every stage.
Select the prenatal workout program that’s right for you based on how far along you are when starting. You will only need these resistance bands or something similar, a resistance bands, and the occasional household object.
36-Week Program
$199
0-8 WEEKS PREGNANT
24-Week Program
$159
9-19 WEEKS PREGNANT
12-Week Program
$89
20+ WEEKS PREGNANT
Unlike other workouts you may find online, you will receive a complete training program that is customized for you based on your stage when starting.
The training program that you will go through was developed by carefully analyzing the specific stresses placed on the body throughout pregnancy, childbirth, and the postpartum period — and developing a training protocol to progressively prepare the body to manage those challenges, and recover from them most effectively. It is the same framework taught to thousands of health & fitness professionals across the globe through the ProNatal Fitness Pre & Postnatal Fitness Specialist Certification.
Your workouts are self-guided (vs. a follow-along class). The app will guide you through your workout — showing you a video demo of each exercise and how many reps to do. All workouts can be done in 30 – 45 minutes (or less).
Workouts are strength-focused, as this is the most important thing to focus on to prepare your body for the stresses ahead. However, all programs include cardio as well (this comes a bit later in the program after you’ve established a solid foundation) through our proprietary LIIT™ protocol (Labor Intensity Interval Training).
The only equipment you’ll need are 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 in your program purchase.
We partnered with Registered Dietitian, and ProNatal Advisory Board Member, Madison Milmeister, to create the following resources included in this program. You will find these in the “resources” section of your app and will also receive them via email.
We partnered with Birthsmarter — the experts in all things childbirth — to bring you plenty of childbirth education content during your program. In addition, you’ll also receive Birthsmarter’s Guide to Building Your Ultimate Birth Team. This comprehensive guide will provide you with a framework and questions for selecting a medical provider that aligns with your needs, preferences, and values. It also helps you understand the role a doula can play and guides you in how to go about selecting one.
We don’t offer trimester-based programs because the way we would train you in your second trimester (for example) would look quite different if you were just starting your training versus if had been training with us since your first trimester.
That’s why all our prenatal programs are based on your stage when starting. Select the one that’s right for you based on how far along you are, and you’ll be guided through a safe & effective training program for the duration of your pregnancy.
Yes. At the beginning of your program, you’ll receive guidance on how to dial up or down the intensity of any movement so that you can tailor the intensity based on your comfort, experience, and needs.
You’ll also receive a Pelvic Pain Modifications Guide, which offers guidance on how to modify your workouts if you happen to be dealing with any type of pelvic girdle pain (SI Joint Pain, SPD, etc.), which can be common during pregnancy.
Absolutely. All our programs come with a 14-day money-back guarantee. If you are not satisfied for any reason, just email us at info@pronatalfitness.com within 14 days of your purchase to receive a full refund.
See below for how long you have access to each program. Each program comes with some extra “buffer” time in case you need to pause or miss a few weeks. All the resources included with your program are available for you to download and keep.
Select the program that’s right for you based on your stage when starting. You will only need these resistance bands (or something similar) and a door anchor.
0-8 WEEKS PREGNANT
Includes 10 months access to the app to complete your program
9-19 WEEKS PREGNANT
Includes 8 months access to the app to complete your program
20+ WEEKS PREGNANT
Includes 5 months access to the app to complete your program
We’re happy to answer them! Just send us a note at info@pronatalfitness.com
Medical Disclaimer: The information on this site is for a healthy pregnant, or new mom, with no complications or risk factors. This content is for informational purposes only and not intended to offer medical advice. Always consult with your doctor first before beginning any exercise program.
