• Dumbbells & Kettlebells
  • (Barbell with Bumper plates is optional)

• Long resistance band with attachment point
  • (Door anchors are a great home option!)

• Glute Mini Band
• Step Up Surface (Box, Ice Box, Stool, etc)
• Pilates Ball
• Yoga Block
• For Third Trimester:
  • Birth Ball

All workouts are delivered as on-demand, full-length video workouts that you can follow along with in real time. Each workout is divided into separate video sections—warm-up, main workout, and cool-down—so you can complete the full session or choose a shorter option based on your energy and schedule. This flexible format allows you to mix and match workouts, repeat your favorites, or focus on specific goals like mobility, strength, or pelvic floor prep.

You can view a sample workout here.

Our Prenatal On-Demand Program is perfect if you prefer to work out alongside a video and follow real-time coaching. If you’re unsure which of our prenatal fitness programs is the best fit, you can preview sample workouts from each program to see which training style matches your needs and preferences. Each program is designed to safely support your body through every stage of pregnancy—so no matter which you choose, you’ll be moving with confidence and guidance.

You’ll receive lifetime access to the program if you purchase through a one-time payment, any of our bundle options, or after completing all 9 monthly payments. As long as the program exists, you’ll be able to access your workouts—perfect for staying active through this pregnancy and future ones!

If you’re on the monthly payment plan and don’t complete all 9 payments, you’ll maintain access only for the duration of your active subscription. You can cancel at any time, so it’s flexible if you only plan to use the program for a few months.

It’s never too late! (Well… maybe once you’ve had your baby, then it’s time for our postpartum programs 😉). You can join anytime during pregnancy, even in your final weeks, because the program syncs to your current week of pregnancy—just start right where you are!

If you’re later in pregnancy and unsure if you’ll have another baby, you can join with the monthly option and cancel after you give birth. Or, if you plan to use the program for future pregnancies, choose the one-time payment to lock in lifetime access and reuse the workouts again and again.

What is included in this program?
Our Prenatal On-Demand Program includes full-length, follow-along video workouts designed to support you from week 5 through week 41 of pregnancy. You’ll have 4–5 workouts per week, including:

• 2 strength workouts to help you build and maintain total-body strength.
• 1 mobility workout to improve range of motion and reduce stiffness.
• 1–2 core and pelvic stability workouts to strengthen deep core and pelvic support muscles.
• Starting at week 20, 1 weekly birth prep workout focused on positions and movements to prepare your body for labor.

At 20 weeks, every workout also includes a birth prep warm-up, helping you practice pelvic opening movements and relaxation techniques throughout the rest of your pregnancy.

In your final weeks, the program transitions into birth and labor preparation workouts designed to open the pelvis, release tension, and support your baby’s positioning for birth.

Each workout includes 1–3 circuits lasting 8–15 minutes each, with a guided warm-up and cool-down, totaling 30–45 minutes of safe, effective movement.

The program evolves with your pregnancy:

• First trimester: shorter, upright workouts with longer rest periods to accommodate fatigue and nausea.
• Second trimester: increased intensity and safe modifications for your changing body.
• Third trimester: more birth prep and mobility-focused workouts to enhance comfort and prepare for labor.

Every workout is expertly designed for your current week of pregnancy, helping you stay strong, mobile, and confident all the way to birth.

Yes!  You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%! 

All courses come with lifetime of the course access, so you can use the fitness program and courses for this pregnancy and future pregnancies.

Yes!  You preview a first trimester workout here.  And a second trimester workout here!