Welcome to Trimester 3!

You're officially on the home stretch of your pregnancy journey, and we're kicking things off with a full body stronger session.

Using a Pilates block between the inner thighs, we'll begin with our Pilates breath to connect with the body and deep core before gently progressing through knee hovers to pikes. This opening sequence is designed to activate the upper body, switch on the deep core, and warm the quads in preparation for our first weighted block.

Our first block features a heel elevated goblet squat series using a heavy dumbbell (10kg+) to strengthen the quads, glutes, inner thighs, and core. The layers are simple yet effective, allowing you to focus on building strength with confidence.

From there, we'll move into a functional full body reverse lunge series. Holding a single weight on one shoulder, you'll work through reverse lunges, knee drives, oblique rotations, and sumo squats to challenge balance, coordination, and unilateral strength. We finish the series with supported rows and scooters for a powerful posterior chain finisher.

Separating each side is a kneeling upper body sequence using your medium weights (5–7kg). Expect upright rows, lateral raises, bicep curls, and shoulder presses to build upper body strength while encouraging stability through the core.

This class is all about building strong, functional movement patterns that support you through the final weeks/months of pregnancy.

Move with intention, choose the weights that feel right for your body today, and celebrate everything your body is capable of as you step into Trimester 3.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.