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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35 MINUTE FULL BODY STRONGER: HEAVY + MEDIUM WEIGHTS + AW
Episode 1
This full body strength class features six functional movement sequences designed to challenge your strength, endurance and cardiovascular fitness using one heavy weight (10kg+) and a set of medium to heavy weights (5-8kg).
We begin with dual weighted RDLs and an overhand grip dead row to streng...
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40 MINUTE FULL BODY STRENGTH: BLOCK + 2-3KG WEIGHTS
Episode 2
This 40 minute full body strength class uses a block and light weights to build core stability, lower body strength and upper body endurance.
We begin with a supine core sequence, using light hand weights to challenge the abdominals through chest lifts, marches, toe taps and weighted rainbows. F...
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35 MINUTE LOWER BODY STRONGER: HEAVY WEIGHTS
Episode 3
This functional lower body strength class is structured into four targeted blocks designed to build strength through the glutes and hamstrings using simple, effective movement patterns and progressive loading using only a pair of heavy weights (6-10kg).
We begin with an extended standing sequenc...
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45 MINUTE UPPER BODY STRONGER: HEAVY WEIGHTS + MEDIUM WEIGHTS
Episode 4
This Upper Body Stronger class uses a set of medium weights and a set of heavy weights to challenge the shoulders, biceps, triceps and upper back through controlled strength based sequences.
We begin on the mat with a bodyweight warm up, flowing through pike to plank with tricep push ups and sho...
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36:29Episode 535 MINUTE FULL BODY STRETCH: BLOCK
Episode 5
A full body stretch class using a block to deepen flexibility, support proper alignment, and help you safely access a greater range of motion. Guided by mindful breath, we combine flowing and static stretches to enhance mobility, recovery, and overall movement quality.
