The Team Plans

PREGNANCY & POSTPARTUM-FRIENDLY

Pregnant (and postpartum) bodies are not weak!

PREGNANCY: If you’re experiencing an otherwise healthy pregnancy, these workouts are suitable for every stage of pregnancy.

POSTPARTUM: If you've been cleared for exercise and are not experiencing any symptoms of pelvic floor dysfunction, these workouts are suitable for 6+ weeks postpartum.

As a reminder, these workouts are not intended to treat, diagnose, cure or prevent any medical condition. You should seek prompt medical care for any specific health concerns and consult your physician before starting any new program.

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  • Athlete Abs Cardio & Core
    16:44
    Athlete Abs Cardio & Core

    Athlete Abs Cardio & Core

    17m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    N/A

  • Quickie Cooldown
    07:59
    Quickie Cooldown

    Quickie Cooldown

    8m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Burn
    21:21
    Full Body Burn

    Full Body Burn

    21m | Beginner

    Works Well For:
    Muscle Building | Fat Burning | Endurance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Glute-Focus Full Body Sculpt
    28:10
    Glute-Focus Full Body Sculpt

    Glute-Focus Full Body Sculpt

    28m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light weights (1-3 lbs) (optional), Team Bands (optional)

  • Full Body Power Up
    33:28
    Full Body Power Up

    Full Body Power Up

    33m | Intermediate to Advanced

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Pelvic Flex & Reset
    20:18
    Pelvic Flex & Reset

    Pelvic Flex & Reset

    20m | Beginner

    Works Well For:
    Mobility & Flexibility | Pelvic Floor | Recovery

    Equipment Needed:
    N/A

  • Full Body Power Up (Level 1 & Level 2)
    36:39
    Full Body Power Up (Level 1 & Level 2)

    Full Body Power Up (Level 1 & Level 2)

    37m | Beginner to Intermediate

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Compounds and Combos Full Body
    28:40
    Compounds and Combos Full Body

    Compounds and Combos Full Body

    29m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Pelvic Flex & Reset
    12:28
    Pelvic Flex & Reset

    Pelvic Flex & Reset

    12m | Beginner

    Works Well For:
    Mobility & Flexibility | Pelvic Floor | Recovery

    Equipment Needed:
    N/A

  • Slow Build & Burn: Glutes
    16:48
    Slow Build & Burn: Glutes

    Slow Build & Burn: Glutes

    17m | Beginner

    Works Well For:
    Muscle Building | Stability & Balance | Glutes

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Body Strength: Single Side Stability
    30:27
    Full Body Strength: Single Side Stability

    Full Body Strength: Single Side Stability

    30m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Body Strength Through Range
    24:08
    Full Body Strength Through Range

    Full Body Strength Through Range

    24m | Beginner

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Body Mobility Move
    26:39
    Full Body Mobility Move

    Full Body Mobility Move

    27m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Upper Body Stretch & Sculpt
    16:39
    Upper Body Stretch & Sculpt

    Upper Body Stretch & Sculpt

    17m | Beginner

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    N/A

  • Just Go Flow
    14:51
    Just Go Flow

    Just Go Flow

    15m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Recovery Mobility
    27:43
    Full Body Recovery Mobility

    Full Body Recovery Mobility

    28m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Strength Foundations
    22:13
    Full Body Strength Foundations

    Full Body Strength Foundations

    22m | Beginner

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Body Strength & Stability
    21:30
    Full Body Strength & Stability

    Full Body Strength & Stability

    21m | Beginner

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Body Complex Conditioning
    27:03
    Full Body Complex Conditioning

    Full Body Complex Conditioning

    27m | Intermediate

    Works Well For:
    Muscle Building | Fat Burning | Endurance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Band Booty Burn
    12:19
    Band Booty Burn

    Band Booty Burn

    12m | Beginner

    Works Well For:
    Muscle Building | Stability & Balance | Glutes

    Equipment Needed:
    Team Bands, Box

  • Lower Body Lean & Lengthen Sculpt
    36:12
    Lower Body Lean & Lengthen Sculpt

    Lower Body Lean & Lengthen Sculpt

    36m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Box

  • Belly Breathing Basics
    12:17
    Belly Breathing Basics

    Belly Breathing Basics

    12m | Beginner

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    N/A

  • Belly Breathing Basics
    13:09
    Belly Breathing Basics

    Belly Breathing Basics

    13m | Beginner

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    N/A

  • Fixer Upper Mobility
    22:48
    Fixer Upper Mobility

    Fixer Upper Mobility

    23m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

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