Pregnancy Program
31 Week Pregnancy Program
- Supporting you through every Trimester
- Developed with Health & Pregnancy Professionals
- Weighted Workouts, Pilates and Pelvic Floor Routines
31 Week Pregnancy Program
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
Yes! The Program covers Pregnancy Weeks 5-35. When you join the Program, you'll be asked how far along you are so you can begin your Program at the correct stage.
We completely understand that your needs can change throughout your pregnancy. If you’re no longer able to continue with the Program, please reach out to our friendly Support Team at support@movewithus.com and we’ll be happy to help.
You should start with the trimester that aligns with your current stage of pregnancy:
- Trimester 1: Pregnancy Weeks 5-12
- Trimester 2: Pregnancy Weeks 13-27
- Trimester 3: Pregnancy Weeks 28-35
If you’re already pregnant when you join the Program, simply select the trimester that corresponds with your current pregnancy week so you can follow the most appropriate workouts for your stage of pregnancy.
Yes! Your Program includes access to the Move With Us Meal Guide Library, with calorie targets adjusted according to Australian Guidelines for a healthy pregnancy and your specific trimester.
However, it’s important to note that our Meal Guides are not specifically designed to meet the individual nutritional needs of pregnancy. Every pregnancy is different, and your nutritional requirements may vary from the recommendations provided in the App.
Before making any dietary changes or following a specific meal plan during pregnancy, we strongly recommend speaking with your doctor, midwife or a qualified dietitian for personalised advice that’s appropriate for you and your baby.
With the Pregnancy Program, you have the option to choose between a 4, 5 or 6-day training split.
Trimester 1
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 2
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 3
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
The workouts in Pregnancy Program are 40-60 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ 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 can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you onboard, your Program will align with the Pregnancy Week you're currently in. There's no pressure to start right away.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 35 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 35 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 35 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.