Trimester 2 Fitness Program : STRENGTHEN (Part 1)

8- WEEK PROGRAM

BUY NOW

Trimester 2 Fitness Program : STRENGTHEN (Part 1)

8- WEEK PROGRAM

BUY NOW

Trimester 2: STRENGTHEN (Part 1)

Welcome to the second trimester, a time often marked by renewed energy and visible changes in your body. The focus of this 8-week program is to help you minimize back and pelvic pain while enhancing your overall strength and posture. My specially designed workouts give you a balanced mix of strength training and cardio exercises, all aimed at making your second trimester as comfortable as possible.

 

Trimester-2-Strengthen-Part-1. Fitness Program

Why Choose the 'Strengthen (Part 1)' Program?

  1. Master ‘Connection-Breath’ Technique: Continue honing your breathwork skills for better core and pelvic floor coordination.
  2. Ease Back and Pelvic Pain: Specific exercises targeting discomfort in these areas. 

  3. 6 Full-Body Strength Training Routines: Comprehensive workouts to keep you strong. 

  4. 4 Moderate-Intensity Cardio Workouts: Boosting your cardiovascular fitness and mood. 

  5. Video Demonstrations for Each Exercise: Making sure you get the most out of every workout. 

  6. Personalised Workout Calendar in Your App: Never wonder what to do next, we schedule it for you. 

  7. Direct In-App Messaging: Immediate support and feedback, right when you need it. 
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Strengthen-a-Trimester-2-calendar-just-for-mums

When Do I Start?

Kick off your ‘Strengthen (Part 1)’ journey starting from week 13 of your pregnancy. Whether you’re riding a wave of newfound energy or still grappling with fatigue, this programme is flexible enough to suit your needs.

Phase Breakdown

  • Phase One: Weeks 13-16
  • Phase Two: Weeks 17-20

Each phase is four weeks long, offering adjustable sets and reps, so you can tailor the workouts to your comfort and progression level.

Your weekly routine will alternate between strength training days and moderate-intensity cardio days, providing a balanced approach to fitness during your pregnancy.

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 ‘Strengthen (Part 1)’ 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!
online-training-calendar-1 - just for mums

Frequently asked questions

What if I still feel low energy or uncomfortable on some days, can I modify workouts easily?

Absolutely. Many pregnant women still feel fatigue or discomfort in the second trimester (especially joint or pelvic aches). Our program lets you scale down intensity like doing fewer sets or opting for bodyweight instead of dumbbells, while still keeping the momentum. Even a light-session or a few strengthening moves is better than skipping entirely.

Is strength training okay now even if I was never active before pregnancy?

Yes, gentle strength training is safe once cleared by your midwife or doctor, even for beginners. In the second trimester, many women find more energy and feel stronger. The workouts focus on low-impact, pregnancy-safe movements, no high-intensity cardio or risky twisting and you can always choose lighter weights or alternatives.

How do I know if I’m doing enough cardio, or if I’m overdoing it?

Our program blends moderate cardio with strength across the week, designed to meet the recommended weekly activity (about 150 minutes) without breathlessness. A simple “talk test” helps: you should be able to speak in full sentences during exercise. If you’re breathless, dizzy, or overly fatigued, slow down or choose a lower-impact option.

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