Prenatal/Postpartum Program

Prenatal/Postpartum Program

5 Seasons

Disclaimer: this program is not intended to be or replace physical therapy. By participating in this program, you agree that you have authorization from your doctor.
This program is divided into three categories:
- Prenatal first trimester
- Prenatal second/third trimester
- Postnatal
Feel free to jump in at any time during your pregnancy journey! You can also supplement any of these classes from our "Prenatal" category, or take the modifications you learn in these classes and apply them into the regular live classes. Drop any questions you have in the comments of the videos!

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Prenatal/Postpartum Program
  • 2nd/3rd Trimester Prenatal Core: Abs & back (3-9-22)

    Episode 1

    (aka Prenatal Burn)

    Equipment:
    - Light hand weights (I'm using 5s)
    - Long resistance band
    - Small Pilates ball or rolled up towel / pillow
    - Optional yoga block
    - Optional chair
    - Pillows to elevate laying on your back

    Spotify (optional):
    https://open.spotify.com/playlist/065A6pm8K9gPPZ7v...

  • 2nd/3rd Trimester Prenatal Core: Abs & back (3-2-22)

    Episode 2

    Equipment:
    - Light hand weights (I'm using 5lbs)
    - Small Pilates ball or rolled up towel / pillow
    - Long resistance band
    - Stability ball or chair

    Spotify: (optional)
    https://open.spotify.com/playlist/065A6pm8K9gPPZ7vA0f7Bt?si=XtTiEg7YTBKonjwZwpzj4Q

    Deborah (@barrenurse_)

  • 2nd/3rd Trimester Prenatal Core: Abs, back, & inner thighs (2-23-22)

    Episode 3

    AKA prenatal burn --
    Can be done whether you are expecting or not!

    Equipment:
    - Small Pilates ball or rolled up towel / pillow
    - Light hand weight (I'm using a 5lb weight)
    - Long resistance band (optional)
    - Pillows to elevate supine position

    Spotify: (optional)
    Theme: Country-ish
    https://o...

  • 2nd/3rd Trimester Prenatal Core: Abs, back, & hamstrings (2-16-22)

    Episode 4

    This is a prenatal version of the Wednesday Burn class --
    Can be taken even if you are not expecting!

    Equipment:
    - Light hand weights (I have 5s)
    - Small Pilates ball or rolled up towel / pillow
    - Pillows to elevate supine position

    Spotify: (optional)
    Theme: Artist (Meghan Trainor & Ava Max...

  • 2nd/3rd Trimester Prenatal Core (12-8-21)

    Episode 5

    This class is geared towards expecting mamas but is also do-able postpartum. Make sure you listen to your body and listen to your doctor! Take this class as a sub for a Burn class even if you're not pregnant, if you're needing to avoid crunches.

    Equipment:
    - Mat
    - Stability ball (optional)
    -...

  • 2nd/3rd Trimester Barre Build: Quads, inner thighs, tri, back, chest (2-18-22)

    Episode 6

    Equipment:
    - Pillows to elevate supine position
    - Step or books (can use chair if needed)
    - Assorted weights (I have 15s, 12s, 10s for sissy squats, and a 3 lb weight)
    - Small Pilates ball or rolled up pillow / towel
    - Long band + loop band (can tie long band)

    Spotify: (optional)
    Theme: artis...

  • 2nd/3rd Trimester Barre Build: Quads, abs, triceps, biceps, mid delts (3-11-22)

    Episode 7

    Equipment:
    - Access to a wall if choosing wall sits
    - I'm grabbing 10 lb weights for sissy squats
    - Other assortment of weights: (I have a 20, 15s, 12s, 5s, and 2s)
    - Long resistance band (optional)
    - Pillows and/or stability ball
    - Chair

    Spotify: Summer vibes (100% optional playlist)-- it's...

  • 2nd/3rd Trimester Barre Build: Glutes, hamstrings, anterior & delts (3-4-22)

    Episode 8

    Posting this pre-recorded class -- back when I could still lay on my back in earlier pregnancy!
    If you are in your 2nd or 3rd trimester, please elevate with pillows to lay on your back. Take your time during transitions.

    You do not have to be expecting to take this class.

    Equipment:
    - Grab p...

  • 2nd/3rd Trimester Barre Build: Quads, hamstrings, abs, chest, & post delts

    Episode 9

    This class can be taken whether or not you're expecting.

    Equipment: (all the things, sorry!)
    - One glider
    - Small Pilates ball or rolled up towel / pillow
    - Ankle weights 100% optional
    - Chair
    - Pillows
    - Assorted weights (I am using a 25 for hamstring curls, a 10 pound weight for elevating...

  • Evlo Mini: 2nd/3rd Trimester Cardio & Abs

    Episode 10

    Use the chair or wall if expecting, to elevate the plank position. If you're not expecting, you can always take the same ab exercises down to the floor.

    Equipment:
    - Chair
    - Shoes (optional)

    Spotify: (optional) -- Go your own pace!
    https://open.spotify.com/playlist/71gB13Fo8knmv9AWf0Lhgj?si=...

  • Evlo Mini: 2nd/3rd Trimester Move + Meditate

    Episode 11

    For expecting or postpartum mamas, or anyone who just needs some gentle movement and connection.

    Play music at the start of class. Either the provided playlist or your own! Or just use silence. Whatever you are needing today!

    Equipment:
    - Mat
    - Pillows
    - Chair (or access to wall or stability...

  • 2nd/3rd Trimester Abs & Back (1-19-22)

    Episode 12

    This can be taken whether you are expecting or not! Make sure you are cleared by your doc for exercising, especially if pregnant or postpartum.

    This class can be taken in place of a Burn abs/back class.

    Equipment:
    - Chair
    - Light hand weights (optional - I have a 5 and a 3)
    - Pillows

    Spot...

  • Evlo Mini: 2nd/3rd Trimester Core

    Episode 13

    For expecting or postpartum mamas -- make sure to listen to your body and consult your doc! You can take this as an add-on or as a class all on its own.
    Or for anyone who wants different core moves, these can be subbed during a regular class.

    Equipment:
    - Mat
    - Small Pilates ball (optional)
    ...

  • Evlo Mini 2nd/3rd Trimester Lower Body Burn: Quads & calves

    Episode 14

    All standing class ~

    Equipment:
    - Small Pilates ball or rolled up pillow / towel (100% optional)
    - Weights or mat to put heels on if doing sissy squats
    - Access to a wall if choosing wall sits

    Spotify (optional):
    https://open.spotify.com/playlist/71gB13Fo8knmv9AWf0Lhgj?si=VC5YuP4OS2Kyi9ogb0...

  • Evlo Mini Lower Body Mat: Glutes, quads, inner thighs

    Episode 15

    Lower Body Burn, mat style!

    Equipment:
    - Mat or soft surface
    - Pillows if expecting
    - Loop band (optional)
    - Moderate weights (I have 15s)
    - Small Pilates ball (or rolled up pillow / towel)

    Spotify:
    https://open.spotify.com/playlist/50zJ71NnfzZiIHEzA5AdUH?si=4_0LM7J3RAG9fgxXGdSEIg

  • Evlo Mini 2nd/3rd Trimester Lower Body Burn: Inner & outer thighs

    Episode 16

    All mat class ~

    Equipment:
    - Small Pilates ball or rolled up pillow / towel
    - Long resistance band and loop band (or tie long band)

    Spotify: (optional)
    https://open.spotify.com/playlist/71gB13Fo8knmv9AWf0Lhgj?si=VC5YuP4OS2Kyi9ogb0gqCA

    Deborah (@barrenurse_)

  • Lower Body Build: Glutes & quads (4-25-22)

    Episode 17

    Equipment:
    - Heavy weight
    - Low stool or stack of books (optional)
    - Resistance band/loop band

    Playlist (explicit): https://open.spotify.com/playlist/09PZGzkd16ZJv0K1CzOy6u?si=d49a6d1dc9734f02

    Stool: https://rstyle.me/+IqxmJ9K2UhYK7yUR342IyQ

  • Barre: Outer thighs & posterior deltoids (4-21-22)

    Episode 18

    Equipment:
    - Kitchen chair or something to hold onto (optional)
    - 1 light weight (I'm using 5lb)
    - Long resistance band
    - Optional loop band

    Playlist (explicit): https://open.spotify.com/playlist/0W4fxX2bOwxescnF9wBSCy?si=2a4cea8c3ff04f19