How can MamasteFit support you??

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Quiz Questions

1.
What type of courses are you looking for?
- A.
  Trying to Conceive or Prepping for Pregnancy
- B.
  Prenatal
- C.
  Postpartum
- D.
  Professional
2.
Let’s explore your prenatal support options! What are you mainly looking for right now?
- A.
  I just want childbirth education
- B.
  I’m mainly looking for prenatal fitness
- C.
  I want both childbirth education and prenatal fitness
3.
How do you like your workouts delivered?
- A.
  I want a FREE early postpartum recovery program I can start DAY 1 after birth
- B.
  I would like both workouts I can follow along with AND self-paced workouts in an app with short demo videos.
- C.
  I prefer to ONLY watch a video as I workout at the same time.
4.
What are your postpartum fitness goals?
- A.
  I have 30-75 minutes available to workout, and I am looking for a general strength and conditioning program to help me heal after birth and return to basic lifts.
- B.
  I have 15-20 minutes available to workout, and I am looking to rehab after birth and foundational workout to feel ready to resume other workout programs.
- C.
  I had a c-section and need c-section specific recovery.
- D.
  I want to get back to running after birth but want to include strength training
- E.
  I want to get back to Olympic Weightlifting or CrossFit
- F.
  I am a first responder or military service member, and I need an advanced program to expedite my return to fitness postpartum for my job requirements.
5.
What are you looking for as a professional?
- A.
  Birth: I am a birth professional or a professional that supports perinatal clients and want to dive deeper into understanding the science of pregnancy and birth.
- B.
  Fitness: I am a fitness professional and I want to learn how to better support perinatal clients throughout their pregnancy, prep for birth, and postpartum recovery.
- C.
  I am a perinatal professional, but I want to learn in a community setting online!
6.
What type of childbirth education do you want to learn?
- A.
  I want the entire childbirth education course!
- B.
  I am hoping for a VBAC and want to prep!
- C.
  I am local and want to learn in person with you!
- D.
  I only want labor-specific information. I do not need to learn about birth options or birth prep exercises.
- E.
  I want to just learn about pushing!
7.
What type of Prenatal Workouts are you interested in?
- A.
  I'd like to try a sample of all prenatal workout programs
- B.
  I prefer app-based workouts I can follow at my own pace
- C.
  I like video-based workouts I can follow along with in real time
- D.
  I want birth prep-specific workouts--I already have my own workout program for daily workouts.
- E.
  I want core and pelvic floor specific workouts--I already have my own workout program for daily workouts.
8.
What length of prenatal workouts do you prefer?
- A.
  I want workouts that are 45-75 minutes long, with guidance to shorten as needed.
- B.
  I want workouts that are 15-20 minutes long
9.
Which prenatal workout format do you prefer?
- A.
  I want strength workouts in a video format!
- B.
  I want prenatal yoga!
- C.
  I have pelvic pain and want a program specific to finding pain relief from this!
- D.
  I just want birth prep workouts.
10.
Great! which bundle sounds good to you?
- A.
  Ultimate Prenatal + Postnatal Fitness Bundle: All our fitness programs for pregnancy and postpartum—including strength, conditioning, return to running/lifting, and more!
- B.
  Prep for Birth Fitness Bundle: Prenatal fitness, pelvic floor prep, and childbirth education to help you prepare your body and your mind for labor!
- C.
  Prenatal Fitness + Childbirth Education Bundle: Just want the basics? This bundle includes prenatal workouts and our full childbirth education course—no fluff, just what you need.
- D.
  Mini Prenatal Fitness + Pelvic Floor Bundle: Short (15–20 minute) prenatal workouts with pelvic floor prep—perfect if you're short on time but still want to train for birth!
- E.
  Education Only Bundle: Just the courses! Includes childbirth education + pelvic floor preparation.
- F.
  VBAC Prep Bundle: Focused support for those planning a vaginal birth after cesarean—includes VBAC-specific education, pelvic prep, and more.
- G.
  Yoga-Based Prenatal Bundle: Follow-along prenatal yoga workouts plus pelvic floor and birth prep for those who love a mindful movement flow.
11.
How do you like to work out?
- A.
  I prefer to workout at my own pace with an app, and have 45-75 minutes available to workout. I want to workout primarily in a gym setting, and want to workout with a barbell.
- B.
  I prefer to workout at my own pace with an app, but I only have 15-20 minutes available to workout.
- C.
  I prefer to follow a video as I workout at the same time. I want strength based workouts that I can do either at home or in a gym.
- D.
  I want yoga classes with my bundle.
12.
How do you like to workout?
- A.
  I prefer to workout at my own pace with an app, and have 45-75 minutes available to workout. I want to workout primarily in a gym setting, and want to workout with a barbell
- B.
  I prefer to workout at my own pace with an app, but I only have 15-20 minutes available to workout.
- C.
  I prefer to follow a video as I workout at the same time. I want strength based workouts that I can do either at home or in a gym.
- D.
  I want yoga classes with my bundle.
13.
How do you like to workout?
- A.
  I prefer to workout at my own pace with an app, and have 45-75 minutes available to workout. I want to workout primarily in a gym setting, and want to workout with a barbell
- B.
  I prefer to workout at my own pace with an app, but I only have 15-20 minutes available to workout.
- C.
  I prefer to follow a video as I workout at the same time. I want strength based workouts that I can do either at home or in a gym.
14.
Do you also want access to prenatal fitness programs for a future pregnancy? Our Ultimate Bundles include both prenatal and postpartum fitness programs—with lifetime access and 15% savings when you bundle now for later!
- A.
  Yes! I would love to grab an ultimate bundle!
- B.
  No, I just want postpartum fitness for now!
15.
Want to add postpartum fitness too? Bundle now for lifetime access and save 15% on the full program!
- A.
  Yes! I would like to bundle postpartum fitness too!
- B.
  No thanks! I just want prenatal fitness options.
16.
How do you like to workout?
- A.
  I prefer to workout at my own pace with an app.
- B.
  I prefer to follow a video as I workout at the same time.

Quiz Outcomes

1.
TTC or Prepping for a Future Pregnancy
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If you are preparing for a pregnancy or actively trying to conceive, we recommend either joining our Beyond Postpartum Fitness Programming or joining our Prenatal Workout Programs! If you are not sure what program to choose, check out our free prenatal sample program to figure out which program is the best fit for you.
2.
The Birth Worker Course
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Approach supporting pregnancy and birth with anatomy, physiology, and evidence-based information. Support your patients and clients by understanding what is happening during labor; the anatomy of the pelvis and baby’s movements; and more!EARN 8 ICEA CEUS + 9.5 NURSING CES BY NCNA
3.
Prenatal and Postpartum Fitness Trainer Course
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Understand how to approach training clients throughout pregnancy, prepare for birth, and then recover in the postpartum as they return to fitness! This course includes lifting recommendations for pregnancy and returning to lifting the postpartum, plus education on how to prepare your prenatal clients for birth with pelvic mechanics. Our course is unique that it includes childbirth education specific to the trainer, so you can better inform your clients on how to prepare for their birth as you will have more daily interaction with them throughout their pregnancies than any other professional! Graduates of our course have the opportunity to become an affiliate of MamasteFit to earn commission on the sale of our courses.EARN 1.3 NASM CEU AND 13 AFAA CEUS
4.
MamasteFit Professional Community
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Joining our Pro Community gives you access to expert-led education, live webinars, and mentorship designed specifically for movement professionals, birth workers, and pelvic floor specialists. You'll gain the tools to confidently support your clients through pregnancy, birth, and postpartum with evidence-based strategies, plus ongoing support from a like-minded community of professionals. Grow your skills—and your impact.
5.
Childbirth Education Course: Online
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Our online childbirth education course includes it all! This course includes:Anatomy and Physiology of Pregnancy and BirthPelvic Floor and Birth Preparation ExercisesLabor Timeline and What to ExpectBirth PlanningBirth OptionsLabor InductionAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushingImmediate Postpartum & Newborn OptionsThis course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
6.
Childbirth Education Course: VBAC Prep
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This course includes both our online childbirth education course AND our VBAC prep course! Our online childbirth education course includes it all! This course includes:Anatomy and Physiology of Pregnancy and BirthPelvic Floor and Birth Preparation ExercisesLabor Timeline and What to ExpectBirth PlanningBirth OptionsLabor InductionAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushingImmediate Postpartum & Newborn OptionsPLUS VBAC Prep!This course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
7.
Childbirth Education Course: In-Person
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In-Person at our gym in Aberdeen North Carolina! This course includes access to our online course, and registration is for two adults! This is a one-day course from 9-3pm.Our in-person childbirth education course includes:Anatomy and Physiology of BirthPelvic Floor Prep for BirthLabor Timeline and What to ExpectBirth Planning & OptionsAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushing
8.
Condensed Childbirth Education Course
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Our condensed childbirth education course is great for families that are already familiar with their birth options and want more of a science-based approach to their actual labor! This course includes:Labor Timeline and What to ExpectAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushingThis course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
9.
Pushing Education Course
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If you want to ONLY learn about pushing, this is a great course option for you! This course includes:Pushing PositionsBreathing Techniques for PushingPreventing TearingPushing InterventionsThis course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
10.
Prenatal fitness sample programs
We’ve got a few prenatal workout options!The biggest differences? Workout length and how they're delivered.Answer the next few questions to find your best fit—or try them all with our sample prenatal fitness program!Explore all our prenatal fitness programs here.
11.
Prenatal Workout Program: 40-Week Full Length Workouts
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If you are wanting self-paced workouts in an app with short demo videos, our 40-Week Prenatal Strength Program in the Teambuildr App is the best option for you! This program includes weekly workouts that sync to your current week of pregnancy, so if you are 20 weeks, you will start at week 20 of our program. This program includes modifications for each exercise based on your trimester, so you can stay comfortable with your exercises. This program also includes pelvic stability and pelvic opening exercises to keep you comfortable and prepare you for birth!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up SurfaceRecommended Equipment:BenchCable MachineCardio EquipmentLearn more about the 40-Week Program.You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
12.
Prenatal Workout Program: 40-Week Mini Workouts
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If you are wanting self-paced workouts in an app with short demo videos but need shorter workouts, our 40-Week Prenatal Mini Program in the Teambuildr App is the best option for you!This program includes weekly workouts that sync to your current week of pregnancy, so if you are 20 weeks, you will start at week 20 of our program. This program includes modifications for each exercise based on your trimester, so you can stay comfortable with your exercises. This program also includes pelvic stability and pelvic opening exercises to keep you comfortable and prepare you for birth!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up SurfaceLearn more about the 40-Week Mini Program.You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
13.
Prenatal Workout Program: On-Demand Workouts
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If you prefer to follow a video as you workout at the same time and want strength based workouts, our Prenatal On-Demand Fitness Program is the best option for you!This program includes full length workout videos that you follow as you work out at the same time. These workouts are split up into three parts that range from 8 to 15 minutes long each. You can choose one video for a quick workout or stack all three videos for a longer workout! Each program syncs to your current trimester, so grab the trimesters you need or all three!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up SurfaceYou can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
14.
Prenatal Yoga Classes
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If you are interested in prenatal yoga, our yoga classes taught by Casey Backus, E-RYT 500 and physical therapist, may be the best option for you! These yoga classes range in length from about 5 minutes to generally closer to 20-30 minutes. The program can be done in ANY trimester! This course includes:20-30 Minute On-Demand Yoga ClassesYoga Modifications for Each TrimesterYoga Flows to Prepare to Open the Pelvis for Birth!Plus, any new classes that are added to the course!You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
15.
Core, Pelvic Floor, & Pelvic Stability Program
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If you are having pelvic pain and want relief, join our pelvic stability program! This program addresses common reasons for pelvic pain with exercise solutions! These pelvic stability exercises are included in our prenatal fitness programs, but this program is specific for pelvic pain and includes an education course on how to approach pain relief!This program includes full length workout videos that you follow as you work out at the same time. The workouts are offered in three variations: beginner, novice, and advanced!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up Surface
16.
Childbirth Education with Pelvic Floor Prep Bundle
If you want just our childbirth education course and pelvic floor prep for birth course, grab this bundle! This bundle is $155 and includes our full childbirth education course and pelvic floor prep course.
17.
Prenatal Strength Prep for Birth Bundle
This bundle includes:40-Week Prenatal Strength ProgramChildbirth Education CoursePrepare Your Pelvic Floor for Birth CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. Workouts are 45-75 minutes long, and this program is designed for someone who primarily works out in a gym setting and wants to use a barbell throughout their pregnancy. This is the program that Gina and Roxanne used during their pregnancies and that we use in our gym.
18.
Prenatal Mini Fitness Program Bundle
This bundle includes:40-Week MINI Prenatal Fitness Program Childbirth Education CoursePrepare Your Pelvic Floor for Birth CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. These workouts are only 15-20 minutes long and fit best into a busier schedule!
19.
Prepare for Birth On-Demand
This bundle includes:Prenatal Fitness On-Demand WorkoutsChildbirth Education CoursePrepare Your Pelvic Floor for Birth CourseWorkout with a video at the same time with our prenatal workouts and labor prep workouts! Workouts are split into three parts, around 8-15 minutes long each. You can choose just one part to do or do all three for a longer workout!Grab the bundle here!
20.
Prenatal Yoga Prepare for Birth Bundle
This bundle includes:Prenatal Yoga On-Demand ProgramChildbirth EducationPrepare Your Pelvic Floor for Birth CourseWorkout with our prenatal yoga program plus our childbirth education course!
21.
Childbirth Education Bundle: 40-Week Program
This bundle includes:40-Week Prenatal Fitness Program Childbirth Education CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. Workouts are 45-75 minutes long, and this program is designed for someone who primarily works out in a gym setting and wants to use a barbell throughout their pregnancy. This is the program that Gina and Roxanne used during their pregnancies and that we use in our gym.
22.
Childbirth Education Bundle: Mini Program
This bundle includes:40-Week MINI Prenatal Fitness Program Childbirth Education CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. These workouts are only 15-20 minutes long and fit best into a busier schedule!
23.
Childbirth Education + On-Demand Fitness
This bundle includes:Prenatal Fitness On-Demand WorkoutsChildbirth Education CourseWorkout with a video at the same time with our prenatal workouts and labor prep workouts! Workouts are split into three parts, around 8-15 minutes long each. You can choose just one part to do or do all three for a longer workout!
24.
Prenatal Yoga Prepare for Birth Bundle
This bundle includes:All Trimester Prenatal Yoga On-Demand ProgramChildbirth EducationPrepare Your Pelvic Floor for Birth CourseWorkout with our prenatal yoga program plus our childbirth education course!
25.
On-Demand Workouts
$139 USD: On Demand Workout Videos4 Workouts Per Week20-40 Minute Long WorkoutsDaily Core ExercisesFull Length Workout VideosOur postpartum on-demand program are full length workout videos that you follow at the same time! If you prefer to follow a video, or maybe don't feel familiar with our exercises, this program is a great option for you! These workouts are split up into three parts (part a, b, and c) that are around 8-15 minutes length each. You can do one part for a short workout or stack all three for a longer workout. Plus, you can also pause in between parts if you need to tend to your baby.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up Surface
26.
Postpartum Mini Fitness Program
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12-Week Postpartum Fitness ProgramTeambuildr App15-20 Minute Long WorkoutsDaily Core Exercises4 Strength Workouts Per WeekTeambuildr App: Self-Paced Workout with Demo VideosLifetime access! $139 USD: Join Today!This program is offered in the Teambuildr app and is the first six weeks of our 16-week program spread out over 12 weeks, so you still get the benefits of rehabbing after birth. This mini program supports a busy schedule so you can still get a quality workout in but with limited time. There is an option to advance to the final 10 weeks of our 16-week program after completion of this program. Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up Surface
27.
C-Section Recovery Program
Full C-Section Recovery ProgramTeambuildr App30-75 Minute Long Workouts (starts around 30 minutes, and then increases 45-60 by the end but you may need more time depending on childcare)Daily Core Exercises4 Strength Workouts Per WeekLifetime access! Plus C-Section Scar Mobilization with Physical Therapist, Casey Backus!$275 USD: Join Today!Return to running after giving birth so that you run faster and feel stronger than before! This program progresses through rehabilitation training, single leg stabilization, and a progression back towards repetitive, high impact movements.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceRecommended Equipment, but not required:BenchCable MachinePull Up BarCardio Equipment
28.
Postpartum Return to Running Program
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Postpartum Running ProgramReady to return to running postpartum—with a plan that prioritizes healing, strength, and confidence? This program gradually builds from foundational core and strength work to full return-to-run training.Delivered via the TeamBuildr app for easy tracking and accessFirst 24 workouts include both follow-along workout videos and self-paced workouts with written instructions—choose what works best for you each dayCore training is daily, supporting your recovery and performanceIncludes 4 strength workouts per weekRunning workouts begin at Workout 25, with 2–3 runs per week to progressively rebuild mileageWorkouts range from 30 to 75 minutes—starting shorter and building up as you recover (adjust based on your needs and childcare situation)Lifetime access—repeat anytime or return to it during future postpartum journeys! $239 USD: Join Today!Return to running after giving birth so that you run faster and feel stronger than before! This program progresses through rehabilitation training, single leg stabilization, and a progression back towards repetitive, high impact movements.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceRecommended Equipment, but not required:BenchCable MachinePull Up BarCardio Equipment
29.
Olympic Weightlifting Program
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Postpartum Olympic Weightlifting ProgramThis strength-focused program is designed to help you return to Olympic lifts postpartum with confidence and a strong foundation. You'll build back to full snatch and clean & jerk lifts through progressive drills and targeted strength work.45 to 90 minute workouts (starting around 30 minutes and progressing to 45–60 minutes, with flexibility based on your schedule and childcare needs)Daily core exercises to support your recovery and lifting technique4 strength workouts per weekFirst 24 workouts include follow-along videos so you can train alongside us as you build your foundationDelivered as a downloadable e-book with lifetime accessEmphasis on hip and core stabilization to help you lift more efficiently and build strength beyond your pre-pregnancy maxesWhether you're new to weightlifting or returning after baby, this program will help you rebuild with intention and power.This program is best completed with a full gym available.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceBenchPull Up BarRecommended Equipment, but not required:Cable Machine
30.
Postpartum Return to Duty Program
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Postpartum Return to Duty Program (First Responder and Military)This program is designed to help you safely and effectively return to your physically demanding job after birth—whether you're military, law enforcement, fire, or EMS. It combines core recovery, strength training, and conditioning to rebuild your fitness with a tactical focus.Delivered via the TeamBuildr app for easy tracking and accessFirst 24 workouts include follow-along videos so you can train with guidance as you build your foundationWorkouts range from 30 to 75 minutes (starting shorter and increasing to 45–60 minutes, with flexibility based on your schedule and childcare)Daily core exercises to support your recovery and performance4 to 6 strength and conditioning workouts per weekLifetime access to the program20% off as a thank you for your serviceThis program helps you return to duty with strength, resilience, and confidence—designed by birth professionals who understand the unique physical demands of your job.$190 USD: Join Today!Return to service with our 16-week postpartum strength and conditioning program, designed to help you recover early postpartum then meet the demands of your military career. The first 6 weeks of this program are focused on rehabilitation and core stabilization, then transitions into military focused rebuilding. This program is our most advanced program and expedites the rehabilitation process to help you return to your job requirements in an effective, yet safe manner.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfacePull Up BarBenchRecommended Equipment, but not required:Cable MachineCardio Equipment
31.
Free Early Postpartum Recovery Program
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Welcome to the postpartum! For postpartum support, we offer a mainly postpartum workout programs to help you return to fitness after birth. If you want a program that you can start DAY 1 after birth, join our FREE early postpartum recovery program.If you are looking for structured exercise programs to guide you in your return to fitness, explore our postpartum workout programs that are designed to be started at 4-10 weeks (you can also be later this this) postpartum.All of our postpartum fitness programs come with lifetime of the program access! So use it for this postpartum and future ones! Repeat it for as long as you need or want too!
32.
Birth Prep Workout Program
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Birth Prep On-Demand Workout VideosThere is NO one movement that opens the entire pelvis--so all of those deep squats and butterfly poses are not going to cut it for birth prep! In our workout program, you will be guided through workouts that prepare you to open each pelvic level: the top, the middle, and the bottom + pelvic floor release workouts! Go beyond deep squats (forget the kegels), and learn how to create space for your baby!
33.
Postnatal Yoga Classes
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Join our full-length yoga on-demand classes to support your movement in the postpartum! These yoga flows range from 5 minutes to start in the early postpartum to 30 minutes flows, all taught by Casey Backus, physical therapist and yoga teacher.
34.
Postpartum On-Demand Fitness Program
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Join our postpartum on-demand workout program for full-length workout videos that you follow and workout with at the same time. This program will guide you through each rep of your workout, so you can become more familiar with our workouts. Workouts are divided into smaller segments, so you can split them up into smaller workouts, as needed!
35.
Postpartum Return to Fitness Program
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Full Postpartum Return to Fitness ProgramReturn to lifting after birth with a program that prioritizes recovery, core strength, and rebuilding your overall fitness. Whether you’re aiming to get stronger than before or just feel good in your body again, this program supports your journey every step of the way.Delivered via the TeamBuildr app for easy access and progress trackingFirst 24 workouts include follow-along videos to guide you through foundational movementsWorkouts range from 30 to 75 minutes (starting around 30 minutes and building to 45–60 minutes, with flexibility based on your schedule and childcare needs)Daily core exercises to support healing and function4 strength workouts per weekLifetime access to the full program$239 USD – Join Today!This is not just a “bounce back” program—it's a progressive return to strength that rebuilds your confidence and capacity postpartum.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceYoga BlockPilates BallRecommended Equipment, but not required:BenchCable MachinePull Up BarCardio Equipment
36.
The Athlete’s Bundle
For those who love structure, strength training, and want full support through pregnancy and postpartum. This bundle features our app-based fitness programs designed for gym or home workouts with clear, progressive programming.Includes everything from birth prep to recovery:This bundle includes:40-Week Prenatal Strength Program16-Week Postnatal Return to Fitness ProgramBirth Prep On-Demand Workout ProgramPre/Postnatal Yoga ClassesChildbirth Education CoursePelvic Floor Prep Course
37.
The On-Demand Fitness Bundle
Prefer to follow along with a trainer on screen? This bundle is for you!Get full pregnancy and postpartum support with video-based workouts you can do at home — no app or gym needed.Includes:Prenatal On-Demand Workout Program with Birth Prep WorkoutsPostnatal On-Demand Workout ProgramPre/Postnatal Yoga ClassesChildbirth Education CoursePelvic Floor Prep Course
38.
The Mini Workout Bundle
Short on time but still want meaningful movement and birth prep? This bundle is for you.Designed for busy parents, it features quick and effective workouts (15–20 minutes) to support you through pregnancy and postpartum.Includes:40-Week Mini Prenatal Workout Program12-Week Postnatal Mini Workout ProgramBirth Prep On-Demand Workout ProgramPre/Postnatal Yoga ClassesChildbirth Education CoursePelvic Floor Prep Course
39.
VBAC Prepare for Birth Bundle
Planning for a VBAC? This bundle is designed to support you with evidence-based education, strength-building movement, and pelvic floor prep to help you feel informed, empowered, and physically ready for your next birth.Includes:VBAC Prep Course40-Week Prenatal Strength ProgramChildbirth Education CoursePelvic Floor Prep for Birth Course
40.
VBAC Prepare for Birth On-Demand Bundle
Planning for a VBAC and want guidance every step of the way? This bundle combines expert education, prenatal fitness, and pelvic floor prep to help you feel physically and mentally ready for a successful vaginal birth after cesarean — all in an easy-to-follow, on-demand format.Includes:VBAC Prep CoursePrenatal Fitness On-DemandChildbirth Education CoursePelvic Floor Prep for Birth Course