WEEK 28 - WEEK 40
13 Seasons
NOTE: I am working my way through the 3rd trimester - as I progress, each week will be updated here.
You’re in the final stretch, mama! The 3rd Trimester Program will support you from Week 28 through your final days of pregnancy.
In this phase, we’re shifting the focus to maintaining strength while also prepping your body for birth (so exciting!). You’ll see more emphasis on pelvic floor lengthening, hip mobility, and gentle, functional strength training to help you feel strong, mobile, and empowered.
The goal here is maintenance — staying consistent with movement, staying connected to your body, and preparing both mentally and physically for labor and beyond.
You’re doing amazing. Let’s finish strong — LFG!
The third trimester is broken into 2 Sections
Week 28 - 33 | 6 Week “Challenge”
Composed of Pull, Push, Lower Body & a Funcional + Bonus Deep Core Workout
Every Workout will start with a Sculpt Section and finish with a Sweaty section.
Week 34 - 40 | Birth Prep
Composed of 3 Strength Days
& 1 Birth Prep Day (pelvic floor lengthening, hip mobility, stretching, etc.)
-
27:48Episode 1
To Booty & Beyond
Episode 1
Equipment Needed: Medium/ Heavy DBs, Miniband, & Box/Bench/Chair
-
24:38Episode 2
Biceps & Rear Delt Reveal
Episode 2
Equipment Needed: Light & Medium DBs & Box/Bench/Chair
-
08:19Episode 3
Inner Core Fire
Episode 3
Equipment Needed: Body Weight
-
29:47Episode 4
Tricep, Shoulder & Chest Sculpt & Sweat
Episode 4
Equipment Needed: Light/Medium DBs, & Box/Bench/Chair
-
23:00Episode 5
Girlie Gun Show
Episode 5
Equipment Needed: Light/Medium Weights
Mom Muscles in the Making: Arms & Shoulders
Baby Carrying Prep: Postpartum, you’ll be holding, feeding, and rocking baby constantly. Building upper-body endurance now prevents neck/shoulder tension later.
