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PREGNANCY PLANS

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  • 3 Days Per Week 

  • Gym equipment + bands needed

  • Focus: Maintaining Strength

  • Level: Intermediate

START STRONG: TRI 1

Athli x Juna Moms Pregnancy Program: Weeks 5-13 are all about a thoughtful transition from your pre-pregnancy program into the world of pregnancy. The first trimester will bring on lots of changes, you might get hit with nausea and fatigue, but believe it or not daily movement can help counteract this.

Make sure that you're listening to your body, and selecting weights that you can easily sustain for 15-20 reps.

In between your workout days, make sure that you're adding in 30 minutes of low impact cardio.

iMPORTANT NOTICE: Pregnancy Exercise Safety & Guidelines - Before beginning pregnancy exercises, consult a healthcare provider. Our plans require prior exercise experience. Prioritize safety and proper form. If pregnant, adjust exercises, and seek professional guidance as necessary. By using this app and its pregnancy plans, you acknowledge that Athli App and Juna Moms are not liable for any injuries or complications that may result from improper use of the program or failure to consult with a healthcare provider.

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  • 3 Days Per Week 

  • Gym equipment + bands needed

  • Focus: Maintaining Strength

  • Level: Intermediate

PREG POWER: TRI 2

Athli x Juna Moms Pregnancy Program: Weeks 14-27 will feel a little more like your usual workouts as your energy returns, but you're likely starting to rock a bump and issues with balance might arise.

The exercises will slightly adjust, and we won't spend any time on our stomachs. Lying on your back for extended periods of time is no longer recommended but for short bursts like 15-20 reps is ok. Always listen to your body and make sure you're not selecting weights that are too heavy.

Between workout days you should try and include 2 days of low impact cardio exercise.

iMPORTANT NOTICE: Pregnancy Exercise Safety & Guidelines - Before beginning pregnancy exercises, consult a healthcare provider. Our plans require prior exercise experience. Prioritize safety and proper form. If pregnant, adjust exercises, and seek professional guidance as necessary. By using this app and its pregnancy plans, you acknowledge that Athli App and Juna Moms are not liable for any injuries or complications that may result from improper use of the program or failure to consult with a healthcare provider.

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  • 3 Days Per Week 

  • Gym equipment + bands needed

  • Focus: Maintaining Strength

  • Level: Intermediate

BUMP BOOST: TRI 3

Athli x Juna Moms Pregnancy Program: Weeks 28-40 are the home stretch of pregnancy. Your baby is getting heavier which means there is more pressure on your pelvic floor. As the weight of your belly grows, the weights you're using can reduce.

We will continue to do high repetition exercise with low weights, and we'll reduce the type of equipment you're using. If any type of equipment isn't working for you, you can always use your bodyweight.

As with the other trimesters, make sure that you're keeping up with at least 2 days of low impact cardio in addition to your workout days.

iMPORTANT NOTICE: Pregnancy Exercise Safety & Guidelines - Before beginning pregnancy exercises, consult a healthcare provider. Our plans require prior exercise experience. Prioritize safety and proper form. If pregnant, adjust exercises, and seek professional guidance as necessary. By using this app and its pregnancy plans, you acknowledge that Athli App and Juna Moms are not liable for any injuries or complications that may result from improper use of the program or failure to consult with a healthcare provider.

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