How to do your program safely and effectively.

what you Can

Your program has been designed for either at home or in the gym workouts, whereever you and your bump are most comfortable. 

It consists of 4 training days per week.

Each week is designed to progress from the previous week as we: 




Please see your doctor or health care professional before commencing this or any exercise program. It is recommended that all women who are pregnant without complications should exercise most if not all days of the week during and post pregnancy.

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Your heart rate increases and your maximal heart rate decreases during pregnancy. It is recommended that during pregnancy women maintain a steady heart rate below 150/140 bpm. This is an “average” measure so it’s safer to exercise based on intensity and on how your body feels. Don’t push yourself to your maximum efforts, exercise comfortably.


The purpose of the warm-up is to activate and stabilise your muscles, increase circulation to your muscles. ligaments and tendons and to prepare the body and mind for the workout.


Take time between exercises please. Maintain a safe heart rate and keep your breathing steady and controlled. We are carrying a little one inside us. Our priorities and goals change during pregnancy to ensure everyone is happy, safe and healthy whilst we workout together.


YOU + A PAIR OF LIGHT - MEDIUM WEIGHT DUMBELLS. Optional equipment: yoga mat, a long resistance band, weights.


Aim to keep your core body temperature under 38C. Listen to your body and your bump mammas. Notice when you are beginning to feel uncomfortable while exercising and take a moment to cool down and stay hydrated.


BUMPFIT is a workout program to exercise both your mind and body. Movements and progressive programming are based on strength and conditioning workouts. We want to build and strengthen our body to support our body and bump through all trimesters to birth. The goal is to enable us to be mobile and confident in ourselves as we kick ass at daily life activities.


ES: Each side, usually referring to both the left and right arm or leg.

REPS: The number of times you complete an exercise.

SETS: The number of times you complete the total number of reps of an exercise.

SUPERSET: Two sets performed back to back with a rest period after both sets are complete.

TRISET: Three sets performed one after the other with a rest period after all three sets are complete.

SERIES: Perform the series’ with the same letter together,

e.g A1) & A2) is a superset,

A1), A2), A3) is a tri-set


During pregnancy your haemodynamics change, which refers to your blood flow and volume. This means that your heart rate is 30-50% greater than before pregnancy. Taking this into account we need to alter our approach to exercise to ensure both mamma and bump remain safe and healthy. In the early weeks of Trimester 1 there is a greater risk to foetal malformation as the cells of your little one are developing. As your pregnancy progresses your heart rate will decrease although the intensity will become harder due to shifts in your posture and weight. Take it easy mammas, again remember to listen to your body and bump.


20 - 40 MINS