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 21-24 Calendar
88 KB
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23MIN PRENATAL SLOW & CONTROLLED FULL BODY 27
Episode 1
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Band
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs with Band
Right Side Booty
Core
Left Side Booty
Bridges
Arms with Weights -
16:17Episode 215MIN PRENATAL SCULPT 30
Episode 2
OPTIONAL EQUIPMENT:
TSS Ankle Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Right Side Booty
Planks with Chair
Left Side Booty
Bodyweight Arms
Bridges -
25MIN SLOW & CONTROLLED SCULPT 17 WITH ELLA HALIKAS
Episode 3
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Booty + Inner Thigh
Planks
Left Side Booty + Inner Thigh
Arms with Weights -
30:33Episode 430MIN PRENATAL FULL BODY 18
Episode 4
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs with Chair
Right Side Booty
Dancing Arms
Left Side Booty
Kneeling Arms with Weights -
10:03Episode 510MIN BIRTH PREP STRETCH- PRENATAL
Episode 5
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Birth Prep Stretch -
13:47Episode 613MIN GUIDED EMOTIONS #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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06:30Episode 76MIN ARMS 28 WITH BAND
Episode 7
OPTIONAL EQUIPMENT:
TSS BandShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Band -
06:38Episode 86MIN PRENATAL DANCE CARDIO 01
Episode 8
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dance Cardio -
07:32Episode 97MIN PELVIC FLOOR + 360 BREATHING #11
Episode 9
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
360 Breathing
Pelvic Floor
Deep Core Holds -
14:17Episode 1013MIN PRENATAL SCULPT 14 WITH BALL
Episode 10
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ball
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Booty with Ball
Planks with Ball
Left Side Booty with Ball -
07:47Episode 118MIN PRENATAL HIP OPENER STRETCH
Episode 11
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Hip Opener Stretch -
21:29Episode 1220MIN PRENATAL UPPER BODY STRENGTH 21
Episode 12
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: Arms + Shoulders Series
Set 2: Back, Biceps + Shoul... -
13:14Episode 13PELVIC FLOOR BREAKDOWN
Episode 13
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PRENATAL PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
Episode 14
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Deep Core Holds
