Pre/Post Natal

Pre/Post Natal

Follow along for low intensity pre/post natal workouts focussing on safe movements and proper breathing techniques. It is recommended to consult your physician or health care specialist before doing any exercise to ensure you are taking appropriate measures to move safely.

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Pre/Post Natal
  • Pelvic Floor Series

    Pelvic floor series focussed on proper breathing techniques and strengthening exercises for pre/post natal. These movements are not to be strenuous rather cater to focusing on connecting back with your core and building up strength in the pelvic floor.

    You should always consult your physician or...

  • 20 min Pre/Post Natal Core

    Having a strong connection to you core both pre and post natal will assist in your recovery of these muscles after your babe is born. Begin to re-train/strengthen your core with this 20 minute pre/post natal core focussed routine.

    You should always consult your physician or health care speciali...

  • 30 Min Full Body Low Impact HIIT

    Looking for a low impact full body sweat? This 30 minute session will leave you feeling a total body burn while being easy on the joints. This workout is suitable for all fitness levels including pre/post natal. Pre-workout mobility session is recommended.

    Suggested Spotify Playlists Curated by ...

  • 14 Min Morning Flow + Stretch

    Wake up and unwind your body with this 14 minute stretch and flow suitable for all fitness levels. Also recommended as a post-workout routine or for days your simply just craving gentle stretch.

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z...

  • 18 Min Arm Burnout

    A quickie but a goodie! This 18 minute arm burnout is done using 1lb-3lb wrist weight or dumbbells, working through continuous movements leaving the arms, shoulders and back on fire. Pre-workout upper body mobility session is recommended.

    Recommended Equipment: Ankle weights or light household i...

  • 18 Min Hips, Hamstring and Shoulder Mobility

    Open up your hips and shoulders while lengthening your hamstrings during this 18 min mobility session. Mobility work is an essential part of exercise and I recommend doing mobility sessions prior to your workout as often as possible. These dynamic movements take your muscles, tendons and given jo...

  • 33 Min Tone + Flow

    Tone, sculpt and strengthen your body with this 33 minute yoga/pilates inspired series. Suitable for all fitness levels.

    Recommended Equipment: ankle weights (optional)

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P40NSEQ

  • 15 Min Active Recovery

    Looking for some light movement on your rest day? This 15 minute active recovery session combines dynamic movement with light cardio that will elevate your heart rate and assist with muscle recovery.

    Suggested Spotify Playlists Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031...

  • 30 Min Low Impact HIIT Booty + Core

    What better combo than booty and core?! This 30 minute low impact workout will be sure to leave you feeling extra peachy and suitable for all fitness levels. If you want an extra challenge, add in a booty band and/or weight. Pre-workout lower body mobility session is recommended.

    Recommended Equ...

  • 10 Min Glute Activation

    Follow along for the perfect lower body pre-workout activation series or for days where you're looking for a quick and efficient booty burn. I recommend completing a mobility series prior to activation, followed by your workout.

    Recommended Equipment: Booty band

    Suggested Spotify Playlists Cur...

  • 15 Min Body Weight Booty Burnout

    Quick booty burnout using only your body weight, leaving you feeling your peachiest self! Pre-workout lower body mobility routine is recommended.

    Suggested Spotify Playlists Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P40NSEQ

  • 23 Min Ankle Weight Booty + Legs

    Ignite the booty burn with a 23 minute lower body focussed workout using ankle weights or your own body weight. Suitable for all fitness levels. Pre-workout mobility session is recommend.

    Recommended Equipment: Ankle weights (workout can also be done bodyweight)

    Suggested Spotify Playlists Cu...

  • 16 Min Unlock your Hips Series

    Unlock and open up your hips with this 16 minute hip mobility series! Recommended as a pre-workout warmup or on it's own if you're body is asking for a dynamic stretch.

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P40NSEQ

  • 30 Min Full Body Chair Workout

    This full body chair workout can be done body weight or weighted if you want to add in an extra challenge. Suitable for all fitness levels including pre/post natal. Pre-workout mobility routine is recommended.

    Recommended Equipment: Dumbbells or household weighted items are optional, booty band...

  • 30 Min Legs, Butt + Core

    Quick but efficient body weight burn (option: ankle weights) focussing on all the right places! Disclaimer: butt + core will be on fire post workout!

    Recommended Equipment: Ankle weights + booty band are optional

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh...

  • 5 Min Quickie Warmup

    The perfect 5 minute dynamic series to wake up your body! Also great pre-run or other form of exercise. No excuses!

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P40NSEQ

  • 5 Min Quickie Cooldown

    The perfect 5 minute series to cool down from your workout or your day. Also great post run or other form of exercise. No excuses!

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P40NSEQ

  • 32 Min Tone + Flow

    The perfect combination of activation and dynamic movements to turn on and open up your body. Gentle flow mixed with toning that is recommended for all fitness levels. No pre-mobility series required.

    Recommended Equipment: Ankle weights (optional)

    Suggested Spotify Playlist Curated by Kelsey: ...

  • 35 Min Inner + Outter Thigh

    Burn out your inner and outter thighs with this body weight or ankle weighted workout. Suitable for both beginner and advanced levels. Quick warmup included but a pre-workout lower body mobility routine is recommended.

    Recommended Equipment: Ankle weights (workout can also be done bodyweight)

    ...

  • 10 Min Full Body Mobility

    Mobility work is an essential part of exercise and I recommend doing mobility sessions prior to your workout as often as possible. These dynamic movements take your muscles, tendons and given joint through their entire range of motion which helps manage imbalances, reduces risk of injury and incr...

  • 12 Min Hips, Legs and Glutes Mobility

    Follow along with this 12 minute mobility session focussing on opening up the hips and stretching out the glutes and quads. Mobility work is an essential part of exercise and I recommend doing mobility sessions prior to your workout as often as possible. These dynamic movements take your muscles,...

  • 12 Min Spinal Mobility

    Mobility work is an essential part of exercise and I recommend doing mobility sessions prior to your workout as often as possible. These dynamic movements take your muscles, tendons and given joint through their entire range of motion which helps manage imbalances, reduces risk of injury and incr...

  • 11 Min Shoulder Mobility

    Begin to increase your range of motion in your shoulders with this 11 min shoulder mobility routine!

    Good shoulder mobility is an integral part of your overall daily function and movement in exercise. If you have poor range on motion in your shoulder, I recommend incorporating this routine 1-2x ...

  • 19 Min Stretch + Flow

    Open up and unwind your body with this stretch and flow series! No equipment needed, ideal for days your body is craving a good stretch.

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P40NSEQ