Pregnancy Fitness Program: MomStrong by MINT Trimester 3

The MINT Prjct

Strength & Conditioning, Women's Training

Coach

Cara Forrester

We designed this program with the intent to help you maintain your strength (within reason), keep you moving, clear the confusion around what exercises you should be performing and gradually reduce, then eliminate movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy so that you can be confident in your movement during this already challenging time.

This program takes the guesswork out of when and how to modify your exercise with workouts that you can feel comfortable performing as your pregnancy progresses.

There are 3 days of workouts each week with a lower body, upper body and mixed day focus. Each day consists of a warm-up, 2-3 lifting supersets and finishes with a fun, conditioning workout. You’ll also get access to our MINT Mamas Facebook group where you can ask questions and share wins!

note you should be cleared by your doctor before beginning any exercise program*

$109

Get Pregnancy Fitness Program: MomStrong by MINT Trimester 3

Strength + Conditioning for Pregnancy

The full 2nd and 3rd trimester program consists of two, 8-week blocks, one 6-week block and one 4-week block. Throughout the entire program exercises will alternate every other week, with the exercises and intent of the workouts changing with each block. The program modifies and progresses, so you don't have to guess what exercises you should be or shouldn't be doing in pregnancy.

Modifications for Common Pains

From week 28 (start of 3rd trimester) through week 40 of the program, modifications for diastasis symphysis pubis are given in case of pain with certain exercises. We also have recommended mobility work to help you feel your best and ease common pregnancy aches and pains.

Full Body Work

There are 3 days of workouts each week with a lower body, upper body and mixed day focus. Each day consists of a warm-up, 2-3 lifting supersets and finishes with a fun, conditioning workout! We also have recommended mobility work through our partners at pliability (note this is a separate subscription via their app).

Community

This program includes professional demonstration videos as well as access to our MINT Mamas Facebook group where you’ll have access to our experts for questions and guidance. You can also message us at any time with questions or guidance on moving to the next phase.

Core & Pelvic Floor Considerations

You’ll also learn breath and posture strategies that will be important to continue through pregnancy and early postpartum. This program reduces, then eliminates movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy so that you can be confident in your movement during this already challenging time.

Features

Access to your coaches

This is a challenging time. Our coaches are here for guidance, support, and to help you the entire time.

Programming 3 days per week

Each day consists of a warm-up, 2-3 lifting supersets and finishes with conditioning.

Mindset Support

Pregnancy mindset can be challenging. Our coaches and community have been there and are here for you with tips and tricks to help you feel your best.

Exercise Video Guidance

Instructional videos to guide your movement, breath, and make execution easy.

An Amazing MINT Community

The MINT Mama community is the most supportive group of like-minded Mamas who will support you, & help you get where you want to be.

Delivered through TrainHeroic

Delivered through a convenient app so you can go through the program whenever, wherever!

Equipment

Required

Barbell + Plates // Dumbbells &/or Kettlebells // Long Resistance Bands // Mini Band // Cardio Option (bike, rower, treadmill, sled, etc.) // Medicine Ball / Wall Ball // Bench // Box

Sample Week

Week 1 of 13-week program

Monday

28 Weeks Day 1: Lower Body

MINT Pregnancy Breathing Introduction

1 x 1

Prep

MINT Lower Body Pregnancy Warm-Up

3 min bike THEN 2 rounds: -10 bodyweight squat -10 bodyweight good morning (video shows a KB, dont hold a weight during the warm-up) -10/side walking lunges -5/side eccentric calf stretch

MINT Barbell Back Squat

4 x 8

MINT Dumbbell Front Rack Walking Lunge

4 x 8

MINT Single Leg Elevated Glute Bridge

3 x 8

MINT Landmine Romanian Deadlift

4 x 8

Circuit

5 min row for cals 5 min bike for cals 5 min cardio of choice for cals or distance (walk, ski, row, bike, dance-try to avoid jumping and running)

Tuesday

Trimester 3 Mobility Day 1 (please note this is simply a recommendation and a separate subscription via the pliability app).

Wednesday

28 Weeks Day 2: Upper Body

Prep

MINT Pregnancy Program Upper Body Warm Up

3 min row THEN 2 rounds: -10 banded pass throughs -50 steps on each side light weight single arm overhead carry -20 band pull-aparts

MINT Single Arm Landmine Press

4 x 8

MINT Dumbbell Front Raise

4 x 8

MINT Dumbbell Lateral Raise

4 x 8

MINT Banded Face Pull

4 x 12

MINT Ring Row

4 x 8

Circuit

6 rounds for time: 6 Dumbbell Incline bench 12 double dumbbell bent over row 6 cal row

Thursday

Trimester 3 Mobility Day 2

Friday

28 Weeks Day 3: Full Body

Prep

MINT Pregnancy Program Full Body Day Warm Up

3 min bike THEN 2 rounds: -10 bodyweight good mornings -10 bodyweight squats -10 band pull aparts -10 arm circles (10 forward and 10 backward)

MINT Death March

4 x 8

MINT Goblet Good Morning

4 x 8

MINT Close Grip Elevated Pushup

4 x 12

MINT Single Arm Preacher Curl

4 x 12

Circuit

15 min AMRAP: 25 ft. sled push 10 lunges/leg (*DPS modification: goblet squat) 15 plate ground to overhead 20 body weight squats *no sled? you can bike, row, or do a 25ft farmer carry

Saturday

Trimester 3 Mobility Day 3

Coach

More from The MINT Prjct

Cara Forrester

Cara has a Master’s degree in Sports Conditioning and Performance, a Bachelor’s degree in Exercise and Wellness, holds a CF-L1 certificate and is an ACSM Certified Exercise Physiologist. She also has her Pregnancy and Postpartum Athleticism Coach certification and is an Active Life Rx Immersion & Pro Path grad. She is also a former gym owner and proud mama of 3!

Motherhood In New Terms

Join the army of women who are getting strong, embracing the journey, and setting the example!

Get Pregnancy Fitness Program: MomStrong by MINT Trimester 3

FAQs

Who is the program for?

This program is designed for any pregnant mama wanting to continue training in ways that are similar to the following: Strength training / bodybuilding style training, Strength & conditioning, Functional fitness, CrossFit

Do I need access to a gym?

We do program several barbell movements, but these can also be done with dumbbells or kettlebells. This program could be modified to an at home program with dumbbells, bands and a bench or box.

What if I have questions?

You'll have access to not only our MINT Mamas FB group, but you can message us through the app with questions at any time, and a Professional Coach will get back to you asap!

The Proof

Hannah B

MomStrong Client

Verified Athlete

"it was the perfect balance between staying fit and toning down my workouts to keep my body and baby safe. I loved the exercises and overall organization of the work outs. It made it so easy and stress free. I definitely plan to continue with the postpartum programming. I can’t recommend it enough!"

Cassie L

MomStrong Client

Verified Athlete

"A great program for moms and soon to be moms that helped me keep moving during pregnancy and helped me feel confident in the movements!"

Becky L

MomStrong Client

Verified Athlete

"When I go to the gym, the last thing I wanted to do was think about pregnancy safe modifications for my workouts. Last pregnancy I would often skip movements because I didn’t feel like finding the correct modifications. I honestly can say I am working out more this pregnancy and feeling great!"