What is Pregnancy with Kelsey? 

As soon as Sweat trainer Kelsey Wells finished her studies to become a Personal Trainer, she then went on to complete her Pre and Post-natal specialisation certifications. Being a subject close to her heart, Kelsey’s first program on the Sweat app was her PWR Post-Pregnancy Program. Kelsey is now overjoyed to bring you her pre-natal program offering support every step of the way in your journey to motherhood. 

Kelsey’s program is simply meant to be another tool available to you, for you to discuss with your doctor and decide if it could be helpful on your unique journey. Pregnancy is a constantly changing journey and what may feel ok at the start of pregnancy may not apply at a later point. Kelsey has tried to incorporate this mentality into her program as you make your way through your pregnancy. 

This program is for women who already may live an active lifestyle and are looking to maintain their physical activity throughout their pregnancy. However, if you are new to an exercise regime this may also be suitable for you but we do suggest receiving clearance from your doctor before beginning this program. 

What is involved in Keylsey’s Pregnancy Program? 

The weeks will be split up into trimesters and follow your weeks based on how far along in your pregnancy you are - Week 13 will mean you are in your 13th week of pregnancy. 

If you are unsure how to change your week, please follow the instructions in this Help Support Article.

Per week you will be provided:

• 1 Resistance session plus 2 optional sessions  
  • Full Body
  • Upper Body (optional) 
  • Lower Body (optional) 
• Each session will take approximately 20-30 minutes to complete and will be split into sections — Warm up, Superset 1, Superset 2, Circuit and Cool Down (optional)
• A focus on minimising postural issues that may occur, strengthening the upper body in preparation for motherhood, and reducing aches and pains by maintaining strength in muscles that are typically weakened.
• 1 Low-Intensity Cardio session plus 2 optional 
• 3 optional Recovery sessions
  • Lower Back Relief
  • Hip Mobility
  • Upper Body Posture

As seen above you will be provided with optional recovery and mobility sessions which can be completed in addition to your regular routine if you are feeling up to it. These are 8-10 minute short sessions with a focus on reducing soreness and increasing postural strength and positioning — lower back relief, hip strength and upper body posture. As these sessions are very low intensity, they do not require a warmup or cool down.

What Equipment do I need to complete this program? 

The exercises in Kelsey’s Pregnancy program have been designed so that you can complete them from the comfort of your own home! 

Below, you can find a full list of the equipment you will need to effectively complete the program:

• Bench
• Dumbbell(s)
• Step
• Resistance Band/Resistance Tube
• Resistance Band
• Foam Roller (optional for recovery workouts)

Please keep in mind there will be no option to utilise the substitution feature for exercises or equipment within the Sweat app during this program. However, if you wish to complete an exercise without using some of these items above we have plenty of alternative ideas, such as water bottles for dumbbells! Head onto the Sweat Forum for some great ideas.

Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.

This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.

You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.