TRIMESTER TWO | WEEKS 13 - 27
4 Seasons
PLEASE NOTE: THIS TRIMESTER IS BEING RELEASED AS IT IS BEING FILMED AS PER POPULAR DEMAND. CONTENT IS BEING ADDED ON A WEEKLY BASIS.
Welcome to trimester two. As your energy begins to return and your body adapts to the changes of pregnancy, this stage is an opportunity to continue building and maintaining strength with confidence. Trimester two is made up of Strength and Stronger style classes designed to help you preserve muscle, support your changing body, and keep you feeling strong, capable and connected throughout your second trimester. All classes have been designed in accordance with the latest 2026 pre and postnatal exercise guidelines recommended by our leading health authorities. Please see links to references below, watch our introductory video and thoroughly read through all disclaimers before beginning this program. We want to emphasise that this program is not a one stop shop, and it’s essential that you continue your exercises as advised by your health care professionals, including your pelvic floor specialist and your midwives.
PREGNANCY GUIDELINE REFERENCES
The American College of Obstetricians and Gynaecologists Prenatal Guidelines:
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy.
American College of Sports Medicine Guidelines for Exercise Prescription:
www.acsm.org
Australian Government Department of Health:
https://www.health.gov.au/resourses/publications/physical-activity-and-exercise-during-pregnancy-guidelines-brochure?language=en
The Royal Australian and New Zealand College of Obstetricians and Gynaecologists:
https://ranzcog.edu.au/news_category/statements-and-guidelines/
IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program. New fitness regimens should not be introduced during pregnancy.
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. It is vital that you monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level to ensure safe practice throughout your pregnancy.
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40 MINUTE FULL BODY STRONGER: MEDIUM + HEAVY WEIGHTS
Episode 1
A full body Stronger class designed to challenge you with heavier loads while building strength, stability and endurance from head to toe. Using a combination of medium and heavy weights, this session focuses on progressive overload through simple yet effective movement patterns.
We begin with a...
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50 MINUTE LOWER BODY STRONGER: MEDIUM & HEAVY WEIGHTS + BAND
Episode 2
A lower body strength class focused on building strength through the glutes and hamstrings using heavier loads and compound movements. Designed to challenge your lower body endurance and encourage progressive overload, this session is all about moving with control and intent.
We begin in a sumo ...
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40 MINUTE UPPER BODY STRONGER: MEDIUM + HEAVY WEIGHTS
Episode 3
Expect to dig deep in this upper body stronger class. Using compound sets and reps rather than long layered sequences, this workout is designed to help you lift heavier and overload through targeted upper body muscle groups.
Our first block focuses on the shoulders, particularly the front and la...
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50 MINUTE FULL BODY STRENGTH: MEDIUM WEIGHTS + AW
Episode 4
Welcome to Trimester 2!
As our bodies begin to adapt to the physiological changes of pregnancy, we can start incorporating slightly heavier weight options into our training to continue building strength safely and effectively.
Using a medium set of weights (3 - 5kg), we begin with single side ...
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40 MINUTE FULL BODY STRETCH: SPINAL FOCUS
Episode 5
Take a moment to pause and reconnect. This gentle full body stretch centres around the spine, guiding you through slow, mindful movements and deep, grounding breath. You’ll release tension, restore length, and invite ease through every part of your body. Perfect for all levels — a restorative res...
