TRAINING FOR TWO

Move Confidently in Pregnancy!

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NEW! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎
GET STARTED

Free · Starts Monday, Nov 2

Free November Workouts

15 strength workouts delivered to your inbox, five a week (Mon–Fri) for three weeks. Built around pelvic mechanics, breathing, and real strength.

  • 15 workouts
  • 3 weeks, Mon–Fri
  • Video + written plan
  • $0, always

Send me the workouts

Pick the track that fits where you are right now, or check more than one.

Which workouts do you want? Pick all that apply

Free. We respect your privacy. Unsubscribe any time.

How it works

Three weeks. Fifteen workouts. Zero guesswork.

  1. Pick your track

    Pregnant, postpartum, dealing with pelvic floor symptoms, or coaching clients who are. Choose one or several.

  2. Open your inbox

    A new workout arrives every weekday morning, Monday through Friday, starting November 2.

  3. Press play and lift

    Follow along with the video or work from the written plan. Weekends are for rest.

What's in every workout email

  • A follow-along video with Gina
  • A written exercise list with sets + reps
  • Breathing + pelvic floor cues for each move
  • Notes for your track, so it fits where you are

Choose your track

Start where you are right now.

Same strength foundation, with notes for each stage. Not sure? Pick more than one.

Track 01

Prenatal

For any trimester. Keep building strength while you're pregnant, and prepare your body for birth.

  • Strength you can keep training as your body changes
  • Breathing + pelvic floor work for labor
  • Easier options for low-energy days

Track 02

Postpartum

Whether you're weeks or years out. Rebuild your core, pelvic floor and full-body strength.

  • Core + pelvic floor rebuilding
  • Clear progressions back to heavier lifting
  • Starts where you are, not where you were

Track 03

Pelvic floor + pain relief

For leaking, heaviness or pressure, and pelvic or back pain, at any stage of life.

  • Breathing + pressure management
  • Movement that works with your pelvis
  • Strength that supports instead of strains

Track 04

Professional

For trainers, coaches, doulas and clinicians who work with pregnant and postpartum clients.

  • See how Gina programs each stage
  • Coaching cues you can use with clients
  • Ideas for modifying the moves

The schedule

November 2 to November 20

One new workout video every weekday for three weeks. Sign up to unlock all 15.

Week 1

Nov 2–6

Week 2

Nov 9–13

Week 3

Nov 16–20

Joining late? No problem. Sign up any time and you'll jump in with the next workout in the series.

Gina Conley, pregnant, doing a barbell back squat in the MamasteFit gym

Your coach

Meet Gina Conley

Gina is the founder and head coach of MamasteFit, a perinatal strength coach with a master's in exercise science, and a birth doula who has supported nearly 200 births. Before MamasteFit she served seven years in the Army. Today she trains pregnant and postpartum clients in her Aberdeen, NC gym and online, hosts The MamasteFit Podcast, and wrote Training for Two.

  • M.S. Exercise Science
  • Birth doula
  • Army veteran
  • Author, Training for Two
8+years coaching
~200births supported
10,000+moms helped
Follow @mamastefit

From the community

Strong moms, in their words

Read 50+ more reviews
Pelvic floor + pain
After just 3 weeks, my pelvic pain vanished and never returned.
Ashley P.Pelvic stability program, during pregnancy
Prenatal
This pregnancy my pain is minimal and no leaking.
Nicole40-Week Prenatal Program
Postpartum
MamasteFit’s was the one that made me feel I AM working out while addressing my diastasis recti.
AlejandraPostnatal program
Prenatal
I really appreciate how strong and flexible I feel after working out.
EmilynStarted at 13 weeks pregnant
Professional
I am a PT and have done a pre-natal course before but it has nothing on yours.
RosePhysical therapist, Prenatal Fitness Program

Questions

Good to know

Still wondering about something? Reply to any workout email and our team will help.

Is it really free?

Yes. All 15 workouts are free. No card, no trial, nothing to cancel.

Is this safe while I'm pregnant?

The prenatal track is designed for pregnancy, with options for each trimester. Every pregnancy is different, so check with your doctor or midwife before starting a new exercise program, and stop if anything feels wrong.

How long is each workout?

Most workouts take about [X–X] minutes, so they fit into a nap time or a lunch break.

What equipment do I need?

[e.g. A set of dumbbells and a resistance band. Every workout includes options if you don't have equipment.]

I'm years postpartum. Is this still for me?

Yes. Postpartum doesn't expire. The postpartum track works whether your baby is 8 weeks or 8 years old.

What if I sign up after November 2?

You'll join the series where it is and get the next workout on the following weekday.

Can I pick more than one track?

Yes. Check every track that fits, and you'll get the notes for each one.

I'm already on the MamasteFit list. Do I need to sign up?

Yes. Sign up with the same email so we know which track you want. You won't be added twice.

Does this replace pelvic floor physical therapy?

No. These workouts are a great complement to pelvic floor PT, not a replacement. If you have ongoing leaking, pressure or pain, a pelvic floor physical therapist can assess what's going on.

Starts Monday, Nov 2

Get stronger this November.

Fifteen free workouts, built for where you are right now. All you have to do is open your inbox.

Send me the workouts
Finish the series and be first to hear about our Black Friday offer