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
  • 10 Min Beginner Workout

    Quick and effective full body HIIT circuit perfect for anyone new to the platform and beginners! This series is body weight but weight can be added to make it more challenging. Pre workout mobility series is recommended.

  • 17 Min Neck + Shoulder Mobility and Release

    Relieve stress and tension in the neck and shoulders with this upper body focussed mobility series! The perfect pre workout series or incorporate it throughout your day if you're WFH and craving an opener to relieve and relax your muscles.

    Suggested Spotify Playlist Curated by Kelsey: https://op...

  • 42 Min Tone + Flow

    Tone and flow your full body with this pilates and yoga inspired spicy series! Tone + flow series are focussed on opening up joints and lengthening your muscles while incorporating body weight movements to strengthen those tinier muscles.

    Recommended Equipment: Ankle weights, chair (or any at-ho...

  • 15 Min Tabata HIIT (Low Impact)

    This low impact body weight Tabata style workout will have you burning + sweating in under 15 minutes! Suitable for all fitness levels, pre workout mobility and cool down recommended.

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

  • 26 Min Banded Abs + Booty

    Burnout the booty and the core with this bodyweight banded killer series! Recommended for all fitness level, warmup and cool down included.

    Recommended Equipment: Booty band

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy11P...

  • 17 Min Full Body Mobility

    Increase your range of movement and alleviate pain + tension with this full body mobility series. Recommended prior to workout or as your daily movement.

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

  • 37 Min Tone + Flow

    A spicy full body pilates inspired series designed to open up, lengthen + strengthen the body! Recommended for all fitness levels, no warmup or cool down necessary.

    Recommended Equipment: Ankle weights (optional)

    Suggested Spotify Playlist Curated by Kelsey: https://open.spotify.com/user/e4mfh5...

  • 28 Min Full Body Sculpt

    Activate and engage your entire body with this sculpting series focussed on strengthening! Warm-up and cool-down included, recommended for all fitness levels.

    Recommended Equipment: Light/Med Dumbbells or Household Items

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

  • 18 Min Full Body Mobility Flow

    Unlock your full body with this mobility flow series focussed on relieving tension and pain!

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

  • 43 Min Full Body Sculpt

    Sculpt your entire body with this series focussed on strength, conditioning + toning! Warm-up and cool-down included. Recommended for all fitness levels.

    Recommended equipment: Light/Medium Dumbbell(s) or weighted object

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

  • 40 Min Lower Body Sculpt

    Fire up the legs + booty with this lower body series focussed on strengthening, toning & sculpting! Warm-up and cool down included, recommended for all fitness levels. Workout can be done body weight

    Recommended equipment: Set of dumbbells or weighted objects + SWK booty band

    Suggested Spotify ...

  • 15 Min Full Body Mobility

    Stretch, unwind and mobilize your full body with this feel good series! Recommended for all fitness levels. Series can be done on it's own or as a warm-up.

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

  • 32 Min Inner + Outer Thigh

    This series is dedicated to toning and strengthening the inner & outer thighs, prepare for a major burnout! Recommended for all fitness levels.

    Recommended equipment: Ankle weights

    Suggested Spotify Playlists Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5R...

  • 34 Min Lower Body Sculpt

    Strengthen and sculpt the legs + booty with this lower body focussed series! Warmup and cool down included and recommended for all fitness levels.

    Recommended equipment: Dumbbells or weighted objects + SWK booty band

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

  • 43 Min Tone + Flow

    A spicy tone + flow series to mobilize, lengthen and sculpt the entire body, ankle weights optional! Recommended for all fitness levels, incorporates yoga and pilates inspired movements.

    Recommended Equipment: Ankle weights

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

  • 22 Min Full Body Mobility

    Increase your range of movement and alleviate pain + tension with this full body mobility series. Recommended prior to workout or as your daily movement.

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

  • 15 Min Neck + Shoulder Mobility

    Relax and release tension in your neck and shoulders throughout your day with this mobility series! Recommended as a warm-up or a stand alone series.

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

  • 17 Min Morning Yoga Flow

    Start your day with an intentional series focussed on waking up the mind, body + soul. Recommended for all fitness levels + pre/post natal. Series is done body weight.

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

  • 50 Min Tone + Flow

    Lengthen and strengthen your full body with this low impact pilates/yoga inspired flow. Combination of mobility and body weight movements, but don't underestimate the burn! Recommended for all fitness levels.

    Recommended Equipment: Ankle weights (optional)

    Suggested Spotify Playlists Curated by...

  • 21 Min Banded Booty

    Burn out the lower body and tone the booty with this quickie banded series! Recommended for all fitness levels, weight and band optional.

    Recommended Equipment: Booty Band, dumbbells or weighted objects (optional)

    Suggested Spotify Playlists Curated by Kelsey: https://open.spotify.com/user/e4mf...

  • 19 Min Beginner Legs, Butt + Abs

    Body weight beginner lower body and core series focussed on foundations, form and proper activation! Recommended for individuals who are just starting on their fitness journey.

    Suggested Spotify Playlists Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy...

  • 16 Min Standing Legs

    Quickie standing leg series focussed on activating and engaging the legs and butt, ankle weights optional! No warmup or cool down included

    Recommended equipment: Ankle weights

    Suggested Spotify Playlists Curated by Kelsey: https://open.spotify.com/user/e4mfh5b1lso2w8au031vgwy3z?si=AvMexx5RTrWKy...

  • 21 Full Body Mobility

    The perfect pre-workout full body mobility series to open up the joints and reduce pain + tension! Recommended for all fitness levels.

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

  • 23 Min Banded Legs + Booty

    Burn out the legs and booty with this spicy series by using a band only OR opt for body weight. No warmup or cool down included. Recommended for all fitness levels.

    Recommended Equipment: Booty band

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