TSS MAMA: PRENATAL PROGRAM

TSS MAMA: PRENATAL PROGRAM

3 Seasons

Broken down into the first, second, and third trimesters, this program will take you through your entire pregnancy. Our bodies go through so many changes during the stages of pregnancy so it's important to be doing safe and effective workouts that will strengthen us. TSS Mama includes exercises that are safe for all 3 trimesters, so you don't have to worry about yourself or the baby while engaging in the TSS Mama Program.

๐Ÿ‘‡๐Ÿผ (Click drop down menu to get to 2nd/3rd/Postnatal category. CALENDARS ARE AT THE BOTTOM OF PAGE)

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TSS MAMA: PRENATAL PROGRAM
  • START HERE: FAQ PRENATAL

    Episode 1

    When should I start the TSS Mama Prenatal Program?
    At the start of your first trimester if you are feeling comfortable to exercise. Otherwise, you can start when you are feeling ready to exercise and begin the calendar for the respective trimester of your pregnancy.

    Should I do the Prenatal Pel...

  • CALENDAR MONTH 7

    2.12 MB

  • CALENDAR MONTH 8

    2.09 MB

  • CALENDAR MONTH 9

    2.1 MB

  • PF + 360 BREATHING BREAKDOWN

    Episode 2

    Welcome to you Pelvic Floor + 360 Breathing BREAKDOWN video. In this video I will go through the basics that will help you access your PF and Diaphragm, as well as your Transverse Abdominals (TVA)

  • PF + 360 BREATHING CIRCUIT #2

    Episode 3

    Welcome to your PF + 360 Breathing Circuit. You have done the intro video and feel confident in moving through your diaphragmatic breath and accessing your PF. This circuit is great to do before or after any of the TSS Pre+Postnatal workouts.

  • DEEP CORE HOLD BREAKDOWN

    Episode 4

  • PF + CORE CIRCUIT #5

    Episode 5

  • PF +360 BREATHING CIRCUIT #3

    Episode 6

  • PF + 360 BREATHING CIRCUIT #4

    Episode 7

  • PRE+POSTNATAL STRETCH

    Episode 8

  • 32MIN GENTLE FULL BODY

    Episode 9

    OPTIONAL EQUIPMENT:
    2-3lb weights
    Chair
    TSS Ankle Weights

  • 31MIN GENTLE FULL BODY 01 (no cardio)

    Episode 10

    OPTIONAL EQUIPMENT:
    2-3lb weights
    TSS band
    TSS ankle weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections

    CLASS PLAN:
    Arms with TSS weights
    Standing Legs with TSS weights
    Extra Credit Arms
    Booty with TSS ankle weight & band
    Planks
    Arms with TSS weights

  • 30MIN GENTLE SCULPT 12

    Episode 11

    OPTIONAL EQUIPMENT:
    2-3lb weights
    TSS ankle weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Dancing Arms
    Arms with TSS weights
    Booty
    Bodyweight Arms
    Planks
    Kneeling Arms with TSS weights

  • 19MIN STANDING LEGS + ARMS 20 w/ CHAIR

    Episode 12

    OPTIONAL EQUIPMENT:
    2-3lb weights
    Chair, stool, countertop or wall

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Arms with TSS weights
    Standing Legs with a chair and TSS weights
    Arms with TSS weights

  • 28MIN GENTLE SCULPT 15

    Episode 13

    OPTIONAL EQUIPMENT:
    2-3lb weights
    TSS ball
    TSS ankle weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Arms with TSS weights
    Booty
    Bodyweight Arms
    Planks
    Kneeling Arms with TSS weights

  • 23MIN QUICKIE FULL BODY 10 (arms, legs + booty)

    Episode 14

    OPTIONAL EQUIPMENT:
    2-3lb weights
    TSS sliders or hand towel
    TSS ankle weight

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Arms with TSS weights
    Standing Legs with TSS sliders & weights
    Extra Credit Arms
    Booty with TSS ankle weight
    Arms with TSS weights

  • 20MIN LEGS AND ARMS 19 w/ CHAIR

    Episode 15

    OPTIONAL EQUIPMENT:
    2-3lb weights
    Chair, stool, countertop or wall

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Arms with TSS weights
    Standing Legs with a Chair
    Booty with a Chair
    Arms with TSS weights
    Standing Legs with a Chair
    Booty with a Chair

  • 13MIN LEGS + ARMS 18

    Episode 16

    OPTIONAL EQUIPMENT
    2-3lb weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Arms with TSS weights
    Standing Legs with TSS weights
    Arms with TSS weights
    Standing Legs with TSS weights

  • 13MIN QUICKIE GENTLE BUTT 16

    Episode 17

    Welcome to your gentle sculpt with a focus on your glutes.

    OPTIONAL EQUIPMENT:
    TSS ankle weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

  • 24MIN FULL BODY SCULPT w/ NATHALIE RHONE

    Episode 18

    Make sure you are cleared by your doctor to workout.

    OPTIONAL EQUIPMENT:
    2-3lb weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Standing Legs
    Booty
    Kneeling Dancing Arms

  • 20MIN BOOTY + ARMS 27

    Episode 19

    OPTIONAL EQUIPMENT:
    TSS ankle weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Dancing Arms
    Booty
    Dancing Arms
    Booty

  • 17MIN ARMS + STANDING LEGS

    Episode 20

    Before you start, make sure youโ€™re cleared by your doctor.

    OPTIONAL EQUIPMENT:
    Chair
    TSS wrist weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/

    CLASS PLAN:
    Dancing Arms
    Standing Legs/ Booty with a Chair
    Dancing Arms

  • 12MIN QUICKIE BUTT

    Episode 21

    Make sure you are cleared by your doctor to workout.