Trimester 2 Fitness Program : STRENGTHEN (Part 2)

8- WEEK PROGRAM

BUY NOW

Trimester 2 Fitness Program : STRENGTHEN (Part 2)

8- WEEK PROGRAM

BUY NOW

Trimester 2: STRENGTHEN (Part 2)

Welcome back to another empowering stage of your pregnancy journey! You’re now entering weeks 21-28, a phase that can bring a mixed bag of energy levels and bodily changes. Like its predecessor, ‘Strengthen (Part 2)’ aims to alleviate back and pelvic pain, while also maintaining your muscle strength and cardiovascular fitness. We continue to focus on holistic well-being with balanced workouts that will make you feel as fabulous as you look.

 

Trimester-2-Strengthen-Part-2. Fitness Program

Why Choose the 'Strengthen (Part 2)' Program?

  1. Master the ‘Connection-Breath’ Technique: Ideal for sustaining optimal core and pelvic floor health throughout pregnancy and beyond.

  2. Combat Back and Pelvic Pain: Targeted exercises to make your days more comfortable. 

  3. 6 Comprehensive Full-Body Strength Routines: Keep your body strong and prepared for the journey ahead. 

  4. 4 Revitalizing Moderate-Intensity Cardio Workouts: Enhance your stamina and lift your spirits. 

  5. Every Exercise Demonstrated: Clear video tutorials ensure you’re performing each exercise correctly.
     
  6. Personalized Workout Calendar in Your App: Conveniently pre-scheduled so you can focus on the doing, not the planning. 

  7. Direct In-App Messaging: Real-time advice and motivation just a message away. 

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When Do I Start?

Your ‘Strengthen (Part 2)’ program officially kicks off in the 21st week of your pregnancy. The program is flexible, allowing you to adjust according to how you’re feeling on any given day.

How Is the Program Structured?

  • Phase One: Weeks 21-24
  • Phase Two: Weeks 25-28

Just like before, each phase lasts for four weeks. You can tailor the reps and sets to your comfort and advancement level.

Your week will be a blend of strength training and moderate-intensity cardio, aiming to offer you a holistic approach to fitness during this key trimester.

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 programme 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 ‘Strengthen (Part 2)’ 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 happens if I'm dealing with back or pelvic discomfort, can I still keep exercising?

Yes, the program is actually designed to help ease common second-trimester pains like lower back soreness or pelvic tension. It includes targeted exercises that stabilize your pelvis and strengthen your posterior chain (back, hips, glutes) to support your shifting body mechanics.

How much strength training versus cardio is included, and do I need weights?

Your week includes a balanced mix, typically three full-body strength workouts and four moderate-intensity cardio sessions each week. Strength training is gentle but effective, focusing on overall muscle tone, posture, and endurance. You’ll want basic equipment: a pair of dumbbells, a resistance band, and a yoga mat. Kettlebell or booty bands are optional. Many exercises let you scale up or down depending on how you're feeling.

What if I didn’t feel up to Part 1 or I had a break, can I still join Part 2?

Absolutely! you don’t need to have completed Part 1 to start this now. While Part 1 focuses on connection and familiarisation, Part 2 begins straight in weeks 21–28 with easy-to-adapt routines. You’ll be guided week-by-week, and you can tailor the number of reps or exercise difficulty depending on your current energy and how your body feels that day.

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