The Prenatal On-Demand Program is a week-by-week prenatal workout plan designed to support you from week 5 through week 41 of pregnancy. Each week includes 4–5 full-length, follow-along video workouts (about 30–45 minutes each) that guide you safely through strength, mobility, pelvic stability, and birth prep movements for every stage of pregnancy.

Each workout is divided into parts (A, B, and C) so you can choose between a shorter or longer session based on your energy level and schedule. Workouts with a single part are typically 20–30 minutes, while multi-part workouts combine for a full 30–45 minute session.

The program evolves with your pregnancy:

• First Trimester (Weeks 5–13): Shorter, single-part workouts to accommodate fatigue and nausea.
• Second Trimester (Weeks 14–27): Expanded to three parts with increased intensity and variety as your energy improves.
• Third Trimester (Weeks 28–41): Begins with three-part workouts, then transitions to two parts (A and B) with mobility as Part B to focus on comfort, relaxation, and birth preparation.

Starting at Week 20, every workout includes a birth prep warm-up, and a dedicated weekly birth prep workout is added to help prepare your body for labor. In the final weeks, the program shifts entirely to birth and labor prep workouts that help open the pelvis, reduce tension, and support optimal baby positioning.

This flexible structure allows you to tailor each session to your current week, trimester, and energy level—all with expert guidance and video-based coaching.

🎥 Watch the video below for a sample of our Prenatal On-Demand workout style and see how you can move confidently and comfortably throughout your pregnancy!

See a full workout here!

Recommended Equipment:

• Resistance Bands to attach to a squat rack, door frame, or sturdy structure. You need a point of attachment or a place to attach bands in order to do several of the exercises in our fitness program. Here are a few recommendations:
  
  • Crossover Symmetry (our recommended resistance band system). We recommend the pro package. These bands have attachment options for a door frame, wall, or squat rack. Use code MAMASTEFITDEAL for 20% off your shoulder system.
  • Therabands: cheapest option
  • Looped Resistance Bands
  • Door Anchor or Attachment Point
• Mini Bands to loop around legs for bandwork.
• Step or stool (wooden box or stairs to step up onto)
• Pilates Ball
• Yoga Block
• Birth Ball
• Weights: these can either be dumbbells and/or kettlebells. You choose your weight option. Choose light to medium weights and a set of medium to heavy weights for you! Usually a 5-15lb weight + a 20-35lb weight.
  • Dumbbells
  • Kettlebells

Want more? Check out our Prenatal On-Demand Fitness Program!

• Bundles:
  • Ultimate On-Demand Bundle: Pre/Postnatal On-Demand Workouts, Childbirth Education, Pelvic Floor Prep, Pre/Postnatal Yoga
  • Prepare for Birth Bundle: Childbirth Education, Pelvic Floor Prep, and On-Demand Fitness $329
  • 3rd Trimester Bundle: Childbirth Education and 3rd Trimester On-Demand $215