Move your body safely and effectively throughout your pregnancy with a Prenatal Workout Guide!


My prenatal workout programs are split up into four separate programs:

  • Second Trimester Part One (Weeks 14-20)

  • Second Trimester Part Two (Weeks 21-27)

  • Third Trimester Part One (Weeks 28-33)

  • Third Trimester Part Two (Weeks 34-40+)

Each program comes with 20 at-home workouts designed for prenatal women within that specific timeframe of their pregnancy. Each program will teach you, step-by-step how, to properly connect with your Deep Core (TVA) and focuses heavily on Deep Core & Pelvic Floor engagement throughout. Every workout comes with Beginner, Intermediate & Advanced level reps/sets, so they are suitable for many different fitness levels. For these workouts, you’ll need dumbbells, resistance bands and a stability ball. A large variety of workouts are included within each program so you’ll never be doing the same workout twice!


All prenatal clients MUST be cleared for exercise by their doctor. These workouts are designed for women with healthy, uncomplicated pregnancies.

Decorative Dots
At-Home Prenatal Workout Program


Each guide comes with prenatal fitness safety tips, information about your core and pelvic floor, including a real-time video of how to properly engage your core. I provide you with suggested warm-ups, video demonstrations of each movement, as well as a "suggested weekly workout schedule," that allows for 3-5 workouts each week depending on your current fitness level.



  • Dumbbells

  • Yoga Mat

  • Swiss Ball and/or Resistance Bands (if you don't have these items, you can omit these workouts and just do the dumbbell only workouts).


  • Part One:  20 At-Home Prenatal workouts intended for the first half of the second trimester (Weeks 14-20). 

  • Part Two:  20 At-Home Prenatal workouts that can be spread out over a 4-6 week period of time. Intended for the second half of the second trimester (Weeks 21-27)


  • Part One:  20 At-Home Prenatal workouts intended for the first half of the third trimester (Weeks 28-33). 

  • Part Two:  20 At-Home Prenatal workouts intended for the second half of the third trimester (Weeks 34-40+).



You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you or your family have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experience chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity.


 Do not start this fitness program if your physician or healthcare provider advises against it.  If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


 If you are in the United States and think you are having a medical or health emergency, call your healthcare professional, or 911, immediately. By purchasing this program, you assume all risks involved in physical activity including but not limited to resistance training, HIIT, EMOM, running, jumping, stretching, aerobic exercise, etc. You voluntarily accept full responsibility for all risks involved in training, including risks from participating in any way in the training or use of equipment recommended by DO Fitness Co./Dana Oleksuk.


You agree not to hold DO Fitness Co./Dana Oleksuk liable for (a) injuries associated with performing recommended workouts and exercises, and (b) for negative outcomes of any kind-physical, mental, emotional-that occur while following this workout program.