Trimester 1 Fitness Program : BUILD

8- WEEK PROGRAM

BUY NOW

Trimester 1 Fitness Program : BUILD

8- WEEK PROGRAM

BUY NOW

Trimester 1: BUILD

Embark on a crucial eight-week journey tailored for weeks 5 to 12 of your pregnancy. The ‘Build’ program uniquely combines breathwork and physical exercises, targeting both your core and your pelvic floor. The aim? To help you develop a strong mind-muscle connection for a more comfortable pregnancy and a smoother transition into motherhood.

 

Trimester 1: Build - fitness program

Why Choose the 'Build' Program?

  1. Master ‘Connection-Breath’ & TVA Breathing: An essential breathing skill that will serve you well during labour and in your postpartum journey.

  2. 7 Full-Body Strength Training Routines: Tone and strengthen your body safely.

  3. 3 Moderate-Intensity Cardio Workouts: Boost your mood and energy levels. 

  4. Video Demonstrations for EVERY Exercise: Ensuring you get your forms and postures right. 

  5. Personalised Workout Calendar: Your dedicated app calendar schedules all your workouts, so you never miss a day. 

  6. Direct In-App Messaging: Ask questions and get advice right within your app. 
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Build-Calendar-Just-for-Mums

When Do I Start?

The ‘Build’ program initiates at week 5 of your pregnancy. Why? Because most women only find out they’re pregnant around this time. If you discover your pregnancy before or after the 5th week, don’t worry—we’ve got you covered.

Phase Breakdown

  • Phase One: Weeks 5-8
  • Phase Two: Weeks 9-12

Each phase lasts 4 weeks and allows you to adjust sets and reps according to how you’re feeling and your progress rate.

Can I exercise during pregnancy?

Absolutely, and it comes with perks! Exercise not only improves your mood and sleep quality but can also help ease pregnancy and delivery-related complications. (Research)

Of course, your doctor’s permission for exercise is essential, as there can be contraindications to exercise during pregnancy. Additionally, the most important thing you can do is tune in to your body and give yourself some grace. Be aware of what your body is telling you—does that exercise feel good? Keep it up. Doesn’t feel so good? Probably best to stop and adjust.

 

 

What equipment do I need?

This program is designed specifically for you to do at your own pace, in the comfort of your home. However, to make the most of the program certain equipment is necessary:

  • Dumbbells (any weight you are comfortable using)
  • Resistance band
  • Optional: Kettlebell, Booty band, Yoga mat

Ready to take the next step toward an active, pain-free life during and after pregnancy? Click below to get started on your ‘Build’ Program today!

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online-training-calendar-1 - just for mums

How does this work?

 

  • Once you buy the program you will receive an invitation email asking you to create a password/account on Trainerize (the app I use to deliver the program).

  • You will also receive a ‘Welcome email’ from me which contains a couple of forms- that you NEED to complete. Admin! You can do this in your own time.
  • Your fitness program will automatically start on the day of purchase (Send me a DM from within the app if you’d like me to push this back to a later date).

  • Each day, just open your app and the day’s work will show up on the To-Do list.

  • Simply click each component and do the workout!
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Frequently asked questions

What if I'm too exhausted or nauseous to do a full workout?

That’s completely okay and very common in the first trimester. The program is flexible for days when energy is low or symptoms flare. Even a few minutes of gentle breathing or movement can be enough. You’re encouraged to listen to your body, rest when needed, and come back to it when you’re ready, there’s no “falling behind.”

I’m nervous about hurting the baby, how do I know these moves are really safe?

That worry is so normal, especially in early pregnancy. All exercises in this program are carefully chosen to avoid pressure on the belly or pelvic area and focus on safe breathing, posture, and gentle activation. You’ll also be given guidance on how to modify movements or when to skip something if it doesn’t feel right for you.

How do I stay motivated when I'm not feeling like myself?

First trimester can feel like survival mode, so motivation might look different. This program builds connection more than discipline. You’ll be reminded that showing up for 5 minutes still counts. You’re also part of a supportive community (online or in-person) that gets what you’re going through—you’re not doing this alone.

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