Prenatal Program
39 Seasons
TO SEE THE WORKOUTS FOR EACH WEEK OF THE PROGRAM, CLICK THE AREA BELOW WHERE IT SAYS "TAP HERE TO START" AND A DROPDOWN MENU WILL APPEAR. Your body goes through a lot during pregnancy, and your workouts should evolve right along with it. Our Prenatal Program takes you week by week through all three trimesters, with workouts designed to support your changing body, build strength & help you feel your best along the way. With pregnancy-specific modifications & guidance built in, you'll know exactly which classes to follow as you progress.
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Prenatal Program Weeks 13-16 Calendar
64.4 KB
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22MIN PRENATAL SLOW & CONTROLLED SCULPT 04
Episode 1
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Booty
Planks
Left Side Booty
Dancing Arms -
32:05Episode 230MIN PRENATAL SCULPT 26
Episode 2
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ball
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Arms with Weights
Core
Right Side Booty
Core with Ball
Bridges
Left Side Booty
Core with Ball
Arms with Weights -
23MIN PRENATAL SLOW & CONTROLLED FULL BODY 03
Episode 3
OPTIONAL EQUIPMENT:
TSS Ankle Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Standing Legs with Chair
Right Side Booty + Inner Thigh
Planks
Left Side Booty + Inner Thigh -
34:24Episode 434MIN PRENATAL FULL BODY 29
Episode 4
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dance Cardio
Arms with Weights
Standing Legs
Planks
Right Side Booty
Planks
Left Side Booty
Dance Cardio -
09:25Episode 59MIN PRENATAL FULL BODY STRETCH
Episode 5
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Full Body Stretch -
09:59Episode 610MIN GRATITUDE #2 MEDITATION
Episode 6
Ameerah Omar is a Certified Self Development & Mindset Coach, Certified Meditation Teacher, & runner based in Brooklyn, NY. She connected to mindfulness early on in her running career & uses this foundation to spread light & help others connect with their true selves. She lives by the code that e...
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16:45Episode 717MIN PRENATAL BOOTY 17
Episode 7
OPTIONAL EQUIPMENT:
TSS BallShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Right Side Booty with Ball
Right Side Inner Thigh
Bridges with Ball
Left Side Booty with Ball
Left Side Inner Thigh -
10:46Episode 8PELVIC FLOOR #4
Episode 8
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Pelvic Floor -
15MIN PRENATAL FULL BODY 06 WITH CHAIR & CAMERON ROGERS
Episode 9
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs
Planks with Chair
Arms with Weights -
13:25Episode 1013MIN PRENATAL FOAM ROLLING STRETCH
Episode 10
EQUIPMENT:
Foam RollerShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Stretch with Foam Roller -
20:47Episode 1120MIN PRENATAL FULL BODY STRENGTH 01
Episode 11
EQUIPMENT NEEDED:
Two Dumbbells, recommended weight below:
Beginner: 5-8lbs
Inter: 8-10lbs
Adv: 12-15lbs
We recommend having two sets of dumbbells available should you wish to switch between weights throughout class.CLASS PLAN:
Warm Up
Set 1: Upper Body + Legs Series
Set 2: Core + Back Series
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13:14Episode 12PELVIC FLOOR BREAKDOWN
Episode 12
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PRENATAL PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
Episode 13
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Deep Core Holds
