Prenatal Program

12 Workouts Level: Beginner
Shab Ghaibi is here to help you feel safe, empowered, and strong throughout your pregnancy with workouts for every trimester. She will guide you through each exercise and teach you how to modify them to meet your body’s needs.

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Every pregnancy is different and your body may crave to move in a different way. Above all else we suggest listening to what your body needs. If you are looking to program out your workouts, we suggest one strength, one cardio, and one core each week. And don’t forget the breath work!

1st Trimester (Weeks 0-13): Remember to check in with your body and prioritize rest. It’s okay to take a rest day, or substitute a walk/stretching for a workout you had originally planned.

2nd Trimester (Weeks 14-27): Shab will teach you how to modify workouts to accommodate your growing baby and changing body.

3rd Trimester (Weeks 28-40): The workouts in this section are designed to minimize discomfort and prepare your body for birth.

This Program Includes:
1st Trimester
05:05

Connection Breathing

Prenatal, Yoga Chair

1 Connection Breathing

Shab is halfway through her first pregnancy and excited to lead you through connection breathing! This can be done throughout your pregnancy and postpartum journey.

Prenatal, Yoga Chair
20:09

Prenatal Strength

Prenatal, Strength Dumbbells

2 Prenatal Strength

Get ready for a total-body prenatal strength workout with Shab! As a first-time mom, halfway through her first pregnancy, she’ll show you moves to help you feel good and strong in your body! Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Prenatal, Strength Dumbbells
20:40

Core & More

Core, Prenatal

3 Core & More

Shab is halfway through her first pregnancy and excited to lead you through this prenatal core workout! Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body! Let’s get started!

Core, Prenatal
11:51

Prenatal Bands

Prenatal, Strength Band

4 Prenatal Bands

Grab your mini-bands and join Shab for this back and glute burn workout!

Prenatal, Strength Band
10:43

Birth Prep Movements

Prenatal

5 Birth Prep Movements

Shab is toward the end of her 3rd trimester and excited to lead you through this birth prep routine. These movements focus on releasing tension in your upper-body and relaxing your pelvic floor as you get closer to labor. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Prenatal
2nd Trimester
14:58

2nd Trimester Cardio

Cardio, Prenatal

6 2nd Trimester Cardio

Join Shab for this prenatal cardio workout that will get your heart rate elevated and body feeling good! Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Cardio, Prenatal
12:56

2nd Trimester Core

Core, Prenatal Chair

7 2nd Trimester Core

Join Shab for this quick second trimester core workout! She’ll lead you through a warm-up, circuit-style workout, and cool-down. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Core, Prenatal Chair
16:21

2nd Trimester Strength

Prenatal, Strength Chair, Dumbbells

8 2nd Trimester Strength

Grab your chair, a dumbbell, and some water and get ready to move! Shab will guide you through this full-body strength workout to help you feel confident and strong. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Prenatal, Strength Chair, Dumbbells
3rd Trimester
19:35

3rd Trimester Core

Core, Prenatal Band, Block, Chair

9 3rd Trimester Core

Shab is in her 3rd trimester and excited to lead you through this core routine! She will guide you through a series of core exercises and show you modifications. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Core, Prenatal Band, Block, Chair
12:57

3rd Trimester Mobility

Mobility, Prenatal

10 3rd Trimester Mobility

Shab is in her 3rd trimester and excited to lead you through this quick mobility routine. She will also teach you how to safely get up and down from the floor. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Mobility, Prenatal
23:30

3rd Trimester Strength

Prenatal, Strength Chair, Dumbbells

11 3rd Trimester Strength

Join Shab for this 3rd trimester strength workout! Wherever you are in your pregnancy, this full-body strength workout will help you feel confident and strong. All you need is a chair, two dumbbells, and some water. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body. Let’s go, Team!

Prenatal, Strength Chair, Dumbbells
10:43

Birth Prep Movements

Prenatal

12 Birth Prep Movements

Shab is toward the end of her 3rd trimester and excited to lead you through this birth prep routine. These movements focus on releasing tension in your upper-body and relaxing your pelvic floor as you get closer to labor. Before you start, make sure you’ve been cleared for exercise by your healthcare provider, and make sure to listen to your body!

Prenatal
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