Prenatal Friendly

Prenatal Friendly

3 Seasons

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Prenatal Friendly
  • Mat Core 21

    Episode 1

    Mat Core is a mat-based abdominal workout. Keep your core strong throughout pregnancy with this 6X2 circuit! You can begin these prenatal core exercises as soon as you find out you're pregnant and continue them during all trimesters. Not pregnant? These foundational core exercises can still benef...

  • Mat Arms + Legs 04

    Episode 2

    Welcome to your mat-based arms and legs workout. From quadruped kickbacks to curls and presses, you will work every inch of your glutes, legs and upper body!

    Equipment: Light Dumbbells (3-8lb), Optional Ankle Weights (1-3lb)
    Air Date: January 7, 2024

  • Total Body Strength 31

    Episode 3

    Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll complete four total body circuits.

    Circuit 1:
    - Goblet Squat
    - Landmine Press
    - Combination

    Circuit 2:
    - Lateral Lunge
    - Cross Body Curl
    - Combination

    Circuit 3:
    - Curtsy L...

  • Total Body Strength 29

    Episode 4

    Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll complete one total body circuit, and wrap with a unilateral AMRAP!

    Circuit 1:
    - Lateral Lunge
    - Pull + Press
    - Split Squat
    - Halo + Press Out
    - Goblet Squat

    AMRAP:
    - Bent Ove...

  • Total Body Strength 28

    Episode 5

    Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you will have four 3X2 circuits and wrap with a squeeze finisher. This is a great all-levels, low impact strength class and it is prenatal/wrist friendly.

    Circuit 1:
    - Front Rack Squ...

  • Total Body Strength 26

    Episode 6

    Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you have two, 5X2 circuits and wrap with a 6-minute EMOM.

    Circuit 1:
    - Landmine Press
    - Goblet Squat
    - Curl + Press
    - Curtsy Lunge
    - Bird Dog Row

    Circuit 2:
    - Standing Chest Fly
    - S...

  • Pre-Run Warm Up 01

    Episode 7

    Get your mind and muscles ready to run, power walk, or climb in this quick pre-run warm up.

    Equipment: None
    Air Date: June 18, 2023

  • Total Body Strength 19

    Episode 8

    Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you have three, 3X2 circuits.

    Circuit 1:
    - Bicep Curl
    - Shoulder Press
    - Bent Over Row

    Circuit 2:
    - Squat Variation
    - Split Squat
    - RDL

    Circuit 3:
    - Suitcase Squat + Curl
    - Revers...

  • [LIVE RECORDING] Tabata Lift 05

    Episode 9

    Tabata is 20 seconds all out activity, 10 seconds of rest - 8 times through. This class calls for zero jumping (optional jumping in the warm-up) through 5 rounds of Tabata. Get ready to target your total body with squats, presses, swings and more for an efficient, powerful sweat session.

    Equipme...

  • Mat Arms + Legs 01

    Episode 10

    Welcome to your mat-based arms and legs workout. From quadruped kickbacks to curls and presses, you will work every inch of your glutes, legs and upper body!

    Equipment: Ankle Weights (1-2lb), Light Dumbbells (3-8lb), and Moderate Dumbbells (8-15lb)
    Air Date: April 10, 2022

  • Total Body Strength 11

    Episode 11

    Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll work 2 circuits focusing on the upper and lower body, and end with a zero-equipment round of “mini ‘bata”. I can't wait to see your check-in flex!

    Circuit 1:
    - Cross Body Curl...

  • Mat Arms + Legs 02

    Episode 12

    Welcome to your mat-based arms and legs workout. From quadruped kickbacks to curls and presses, you will work every inch of your glutes, legs and upper body!

    Equipment: Ankle Weights (1-3lb), Light Dumbbells (3-8lb)
    Air Date: July 10, 2022

  • Low Impact Burner 01

    Episode 13

    [WEEK 2 DAY 6 EXPRESS SERIES]

    This burner was designed to help you push to your max without jumping from your joints. Bring 2 sets of dumbbells for two, 4x2 circuits and let's get to work. It is perfect for a hotel room, small apartment, or a nap time hustle!

    Equipment: Moderate (8-12lb), and S...

  • Boxing Bootcamp 03

    Episode 14

    [WEEK 2 DAY 2 EXPRESS SERIES]

    Ready for a total knockout? We have 3 rounds: upper body combos, lower body HIIT, and total body combinations. Each move is completed twice to bring the heat (and to complete the boxing combos at orthodox and southpaw!). New to boxing? Head on over to Boxing 101 to ...

  • Kettlebell Tabata 06

    Episode 15

    [WEEK 2 DAY 3 EXPRESS SERIES]

    Tabata is 20 seconds all out activity, 10 seconds of rest - 8 times through. Bring a kettlebell and let's sweat through 3 rounds of Tabata! Each round will have 2 moves to boost your energy and metabolism throughout your day.

    Equipment: Kettlebell or 1 Strong Dumbb...

  • Epic EMOM 04

    Episode 16

    [WEEK 2 DAY 1 EXPRESS SERIES]

    An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. You work hard, you rest hard - it helps your body reset and prepare for the next round of exercise. At the top of t...