Trimester 3 Fitness Program : PREPARE

12- WEEK PROGRAM

BUY NOW

Trimester 3 Fitness Program : PREPARE

12- WEEK PROGRAM

BUY NOW

Trimester 3: PREPARE

Welcome to the home stretch! As you enter the final trimester of this awe-inspiring journey, you’re probably feeling a mix of excitement and perhaps a little bit of fatigue. It’s perfectly normal, and that’s exactly why our ‘Prepare’ programme is designed with your comfort in mind.

 

Trimester-3-Prepare. Fitness Program

Why Choose the 'Prepare' Program?

  1. Refine Your ‘Connection-Breath’ Technique: A tool you’ll use in labour and as a new mum. 

  2. Alleviate Back and Pelvic Discomfort: Custom exercises that aim to ease your day-to-day. 

  3. 9 Comprehensive Full-Body Strength Routines: Tailored to be less taxing on your central nervous system yet effective. 

  4. 6 Energizing Moderate-Intensity Cardio Workouts: To help you stay active and spirited.

  5. Step-By-Step Video Guidance: So every movement is a correct one. 

  6. Your Personal App Calendar: Say goodbye to workout planning; we’ve done it for you. 

  7. Direct In-App Messaging: Sometimes you just need to ask a quick question or get a little encouragement. 
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Bulletproof-Trimester-3-Calendar-Just-for-Mums

When Do I Start?

Your ‘Prepare’ program commences in your 29th week of pregnancy. At this stage, your baby is experiencing rapid growth, and you may notice a change in your energy levels.

Program Breakdown:

  • Phase One: Weeks 29-32
  • Phase Two: Weeks 33-36
  • Phase Three: Weeks 37-40

Each phase spans four weeks, giving you ample time to adjust and feel comfortable with each exercise.

Your weeks will combine strength training with moderate-intensity cardio, offering a rounded fitness regimen that complements your third-trimester needs.

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 ‘Prepare’ 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’m dealing with pelvic pressure, swollen ankles, or stiffness, can I still exercise?

Yes! this program is designed specifically to support common third‑trimester symptoms like pelvic heaviness, fluid retention, or joint stiffness. Gentle strength and mobility exercises help relieve tension around the hips and lower back, while cardio is kept low impact. Movement is adaptable—on tougher days, you might choose seated or reclining modifications to keep moving without aggravating discomfort.

How does this program help me prepare for labour—not just stay active?

Beyond general strength and mobility, Trimester 3 routines include specific birth‑prep exercises. These are designed to encourage optimal baby positioning and open the pelvis safely (like controlled squats and pelvic tilts). They also help improve your spinal mobility and diaphragmatic breathing to support labour mechanics, tools to help you feel more empowered and physically ready as your body braces for birth.

How do I tell if I’m pushing too hard? Is it okay to lift weights now?

Strength training is still allowed, but in pregnancy’s final stretch, it’s even more important to gauge effort carefully. Aim for moderate intensity (no higher than a 6–7 out of 10), where talking remains possible without feeling breathless. High‑impact or balance‑demanding moves should be avoided, and exercises requiring lying flat on your back should be skipped. If you're ever dizzy, breathless, or overheated—scale back or pause the session.

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