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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  • Relay Ready Conditioning
    26:36
    Relay Ready Conditioning

    Relay Ready Conditioning

    27m | Intermediate

    Works Well For:
    Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    N/A

  • Full Body Straight to Super Strength
    42:02
    Full Body Straight to Super Strength

    Full Body Straight to Super Strength

    42m | Intermediate

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

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

  • Triple S Cardio
    28:22
    Triple S Cardio

    Triple S Cardio

    28m | Intermediate

    Works Well For:
    Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    N/A

  • Freedom Flow Mobility
    23:33
    Freedom Flow Mobility

    Freedom Flow Mobility

    23m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Super Strong Full Body
    44:42
    Super Strong Full Body

    Super Strong Full Body

    45m | Intermediate

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

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

  • First Thing Full Body
    44:44
    First Thing Full Body

    First Thing Full Body

    45m | Intermediate

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

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

  • Sore Body Mobility
    29:42
    Sore Body Mobility

    Sore Body Mobility

    30m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Boost
    46:19
    Full Body Boost

    Full Body Boost

    46m | 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

  • Crank It Up Conditioning
    30:23
    Crank It Up Conditioning

    Crank It Up Conditioning

    30m | Intermediate

    Works Well For:
    Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    N/A

  • Full Body Blast Off
    46:05
    Full Body Blast Off

    Full Body Blast Off

    46m | 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

  • Fast Flow Abs & Arms
    18:00
    Fast Flow Abs & Arms

    Fast Flow Abs & Arms

    18m | Intermediate

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

    Equipment Needed:
    N/A

  • Strong Shins Running Warm Up
    11:26
    Strong Shins Running Warm Up

    Strong Shins Running Warm Up

    11m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • TLC For The Knees
    13:47
    TLC For The Knees

    TLC For The Knees

    14m | Beginner to Intermediate

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

    Equipment Needed:
    Team Bands

  • Perfect Posture Pilates
    17:09
    Perfect Posture Pilates

    Perfect Posture Pilates

    17m | Beginner to Intermediate

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

    Equipment Needed:
    Team Bands (optional)

  • Full Body In A Hurry
    32:25
    Full Body In A Hurry

    Full Body In A Hurry

    32m | Intermediate

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

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

  • No Repeat Full Body
    31:54
    No Repeat Full Body

    No Repeat Full Body

    32m | Intermediate

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

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

  • Quick Fix Core
    20:57
    Quick Fix Core

    Quick Fix Core

    21m | Intermediate

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

    Equipment Needed:
    Lights dumbbells (0-10 lbs)

  • Lower Love Mobility
    16:18
    Lower Love Mobility

    Lower Love Mobility

    16m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Short & Sweet Peach Pilates
    17:37
    Short & Sweet Peach Pilates

    Short & Sweet Peach Pilates

    18m | Beginner to Intermediate

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

    Equipment Needed:
    Team Bands (optional)

  • Full Body 3-2-1 & Done
    33:04
    Full Body 3-2-1 & Done

    Full Body 3-2-1 & Done

    33m | Intermediate

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

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

  • Stretch & Reset Mobility
    28:48
    Stretch & Reset Mobility

    Stretch & Reset Mobility

    29m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Opposites Attract Full Body
    32:10
    Opposites Attract Full Body

    Opposites Attract Full Body

    32m | Intermediate

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

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

  • Stronger For Longer Full Body
    42:21
    Stronger For Longer Full Body

    Stronger For Longer Full Body

    42m | Intermediate

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

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

  • Triple S Full Body
    38:25
    Triple S Full Body

    Triple S Full Body

    38m | Beginner to Intermediate

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

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

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