Pregnancy Program
31 Week Pregnancy Program
- Supporting you through every Trimester
- Developed with Health & Pregnancy Professionals
- Weighted Workouts, Pilates and Pelvic Floor Routines
Move Confidently through Pregnancy
Coach Rachel has teamed up with Women's Health experts Sheridan Skye, Sarah Percy, and Lisa Nicolaisen to create a 31-week Program designed to support you through every stage of pregnancy.
About
The Program
31 Weeks
Bump Friendly
Pre-Natal
Weighted WorkoutsThroughout the Pregnancy Program you will experience:
+ Trimester-based training tailored to your body’s changing needs+ Weighted workouts with Coach Rachel to help maintain strength and feel confident
+ Pilates with Coach Lisa to support mobility and core connection
+ Core and pelvic floor work to support birth and recovery
+ A library of educational On-Demand videos to guide you each step of the way
This Program is ideal for women with some prior experience in strength training or regular exercise, whether it’s your first pregnancy or not.
It’s designed to build on your existing fitness foundation while safely adapting to the unique physical demands of pregnancy.
If you're new to training, we recommend speaking with your healthcare provider first and exploring beginner-friendly prenatal programs before starting this one. Our Get Started Program is beginner friendly with both pre and post natal exercise swaps available for you to customise your workouts.
In the Move With Us App, you’ll gain access to our Recipe and Meal Guide Library. Your calorie target is based on the Australian Guidelines for a healthy pregnancy, adjusted by your specific trimester.
While these Meal Guides aren't created specifically for pregnancy, they’re can still be a helpful tool. Some meals may also include ingredients like deli meats, soft cheeses, or runny eggs which may not be considered safe for pregnancy - so feel free to swap or modify as needed.
Use your Meal Guide as inspiration rather than something to track. It’s a great way to explore new recipes and satisfy cravings, while still meeting recommended energy needs - no tracking required.
As always, check with your healthcare team before making any dietary changes.
What To Expect
Trimester 1
Beginning in Week 5 of your Pregnancy, this phase is designed to meet you where you are, with mindful, lower-volume training to support your changing body. Focus on core work, to help maintain strength in this early stage.
Trimester 2
Beginning in Week 13, this is often the sweet spot of pregnancy training. With nausea easing and energy returning, you may feel ready for more training volume, shorter rest, or even an optional 6-day split.
Trimester 3
Beginning in Week 28, you're in the final phase, your body is changing quickly. It’s completely normal to feel heavier, less stable, and more fatigued. As your belly grows, it's not a reason to stop moving; it's a reason to adapt.
A Message From Rachel
"Over the years, I’ve had the privilege of helping thousands of women build strength and confidence through fitness."
When I found out I was pregnant, I quickly realised that even with all my experience, I still had so many questions.
That’s what inspired me to create this Program. It has been designed to support you through every stage of pregnancy. It’s built to adapt with you, evolving one trimester at a time to meet your changing needs.
Whether you're navigating the first trimester or preparing for birth, this Program is here to help you move with strength, confidence, and care throughout your journey.
Your Pregnancy Professionals
Inside The App
Move Confidently
Stay strong, mobile, and connected to your body. With a focus on core function, pelvic floor health, and workouts tailored to each trimester.
Nutrition Support
Gain access to 1,500+ Recipes & our Meal Guide Library, tailored to your preferences & trimester needs. While not pregnancy-specific, these guides offer helpful recipe inspiration.
Educational On-Demand Resources
Let Pregnancy Experts Sarah & Sheridan guide you each Trimester with On-Demand Educational Videos.
Frequently Asked Questions
Intakes commence Monday June 9 and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
The Pregnancy Program will be available to purchase on June 9th for $169.99AUD/ $149.99 USD.
Alternatively, join Platinum Membership today, get familiar with the App and gain access to the Program on June 9th. Join today for as little as $24.99/ Month.
You’ll receive app access right away on June 9 just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! The Program covers Weeks 5-35. You just need to enter how far along you are in your pregnancy by selecting the week, and you can begin your Program at the correct stage.
Trimester One
Monday: Lower Body
Tuesday: Full Body Pilates
Wednesday: Upper Body & Core
Thursday: Full Body
Friday: LISS Cardio or Rest & Recovery
Saturday: Full Body & Core
Sunday: Rest & Recovery
Trimester Two
Monday: Lower Body
Tuesday: Full Body Pilates
Wednesday: Full Body
Thursday: Upper Body & Core
Friday: LISS Cardio or Rest & Recovery
Saturday: Full Body
Sunday: Rest & Recovery
Trimester Three
Monday: Full Body & Birth Prep
Tuesday: LISS Cardio or Rest & Recovery
Wednesday: Full Body & Birth Prep
Thursday: LISS Cardio or Rest & Recovery
Friday: Full Body Slow Stretch Pilates
Saturday: Full Body & Birth Prep
Sunday: Rest & Recovery
A standard gym should have all the equipment you need, but if you are completing the Program from home you’ll need:
✓ Yoga Mat
✓ Set of Dumbbells
✓ Bench or sturdy piece of furniture
✓ Set of Kettlebells
✓ Resistance Bands
✓ Exercise Ball
✓ Pilates Ball
✓ Booty Bands
✓ Set of Ankle Weights
Yes! You will have the option to choose from a 4, 5 or 6 day training split each week.
These workouts are designed with minimal equipment, so you can train anytime, anywhere—whether at home or in the gym.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately.
This Program is ideal for women with some prior experience in strength training or regular exercise, whether it’s your first pregnancy or not.
It’s designed to build on your existing fitness foundation while safely adapting to the unique physical demands of pregnancy.
Consulting with your healthcare provider is strongly advised before participating in any exercise program. You can find all our terms and conditions here.
If you're new to training, we recommend speaking with your healthcare provider first and exploring beginner-friendly prenatal programs before starting this one. Our Get Started Program is beginner friendly with both pre and post natal exercise swaps available for you to customise your workouts.
The Pregnancy Program includes:
✓ Trimester-based training tailored to your body’s changing needs
✓ Strength-focused workouts with Coach Rachel to help maintain strength and feel confident
✓ Pilates with Coach Lisa to support mobility and core connection
✓ Core and pelvic floor work to support birth and recovery
✓ A library of educational On-Demand videos to guide you each step of the way
The Pregnancy Program is a 31 Week Program, starting from Week 5 of pregnancy all the way through to Week 35, designed to support you through every stage of pregnancy. When you onboard to the Program in the app, you will be asked what week of Pregnancy you are currently in. You will start the Program at the week that corresponds with your current stage of pregnancy.
Yes, our Pregnancy Program is available to join at any time of the year and at each stage of your pregnancy journey. After selecting the trimester-specific level of the Program, you’ll be prompted to share how far along you are in your pregnancy. This will begin your Program in the relevant week.
For example, if you are 13 Weeks along then you will be placed at Week 1 of the Second Trimester Program in the app.
If you are no longer able to workout with us during your Pregnancy, we totally understand. Please reach out to our friendly team 📧 info@movewithus.com
It’s important to note that as per our T&Cs, we don’t fully cater for pregnancy when tailoring your Meal Guide. While the Pregnancy Program in the app gives you access to our full Meal Guide Library, with calorie targets adjusted according to Australian Guidelines for a healthy pregnancy and your specific trimester, these guides are not specifically created for pregnancy nutrition. Your needs still may differ from these recommendations and this is something you should follow up with your doctor or healthcare team for more personalised advice.
Every pregnancy has unique and elevated nutritional requirements, so we strongly recommend you check with your healthcare team - your doctor, midwife, or a private dietitian - before making any dietary changes or following any specific meal plans. They can provide the safest, most personalised advice for you and your baby.